So with that in mind, here' the swim workout I gave my Saturday Masters this week:
Drill of the Day: 10-stroke catchup. Take exactly 10 strokes of catch-up per 25 yard length. This translates to a actual stroke count of about 13 - 16. If you're under 5'4", you can extend this to 11 - 12 strokes of catch-up and 16 - 19 strokes per length.
Warmup:
300 Swim
100 10-stroke catch-up
100 Swim
6 x 50: 25 10-stroke catch-up, 25 of 13 - 16 stroke freestyle
6 x 50 kick
==========
Main Set:
4 x (125 Distance Pace, rest. 5 sec; 25 EZ, rest 20 sec)
4 x (25 Hard rest 20 sec.; 25 EZ rest 5 sec)
Rounder (rest until the clock reaches the top again)
3 x (225 Distance Pace r. 5; 25 EZ r. 20)
3 x (25 Hard rest 20 sec.; 25 EZ rest 5 sec)
Rounder
2 x (325 Distance Pace r. 5; 25 EZ r. 20)
2 x (25 Hard rest 20 sec.; 25 EZ rest 5 sec)
Rounder
3 x 100 IM kick
150 Cool down
==========
4100 yards
No comments:
Post a Comment