Here's my workout for the Master's yesterday. It left me quite sore in the lats and shoulders after that last pull set.
Warmup:
2 x {Swim Free: 200, Drills IM order: 100}
2 x {100 Kick IM no board, Swim 100 Free}
4 x 50 Build Speed
Main Set:
Adjust intervals as needed. After the 200, your interval should be 5 seconds faster per 50 yards than your interval to start with.
4x50 on :50
3x100 on 1:40
2x150 on 2:30
1x200 on 3:15
2x150 on 2:15
3x100 on 1:30
4x50 on :45
3x50 Hard on 1:00
50 EZ
Pull Set
Pull 5 x 125 : Rotate 25 Hard
25 EZ
Cool Down
3 x 50 Progressively slower
Total: 4050 yards
1 comment:
I do this exact workout ALL the time. As the training season progresses, I'll even start bumping it up to a 400 in the middle or even an 800 on those really big days.
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