Swim Workout: Finish Hard

My swim workout for the Saturday Masters:

"Finish Hard"

Warmup:
2 X (200 S, 75 Dr 75 K 75 Dr 75 K)
3 x (100 S, 100 P ) Descend
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Main set

Distance Pace _________________Hard
rest 10 sec ___________________rest 60 sec
425________________________ 75
325________________________ 75
225________________________ 75
125________________________75
25_________________________75


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Warm Down:

6 X 50 – 2-turn 50’s

6 X 50 – Stroke/Free by 25

100 Cool Down

3800 yards



You can think of the main set in terms of broken distance swims. For instance, the first one is a broken 500. 425 is at a distance pace, you rest 10 seconds, then the last 75 is hard. With 60 seconds to rest after that, you should be going very hard on that 75 hard. This is a tough set, but gets you used to finishing stronger instead of petering out at the end of your distance sets.

The "2-turn 50's" are for work on turns - swim at a moderate speed, and take an extra turn at the end, accentuating the glide and kick-out.