I’m jotting down today’s masters workout because it kicked my butt and I kinda want to try it again!

Warm up:

• 100 free
• 100 kick
• 100 pull

Main Set:

• 100 freestyle build (2:24/100 yd; 2:29/100 yd))
• 50 kick
• 100 free Distance per Stroke (2:18/100 yd; 2:24/100 yd)
• 50 butterfly
• 100 free breathe on 5 (2:18/100 yd; 2:24/100 yd)
• 50 free breathe 3, 5, 7, 9
• 100 free (50 fast, 50 easy) (2:30/100 yd; 2:37/100 yd)
• 50 drill
• 100 free fast (2:20/100 yd; 2:25/100 yd)
• 50 sprint (1:59/100 yd; 2:08/200 yd)

Do the main set twice!

Cool down: 

100 (or more) easy

Notes:  

• 50 kick – 1st set normal, 2nd set streamline backstroke
• 50 butterfly – 1st set just kick + streamline arms, 2nd set with butterfly arms
• 50 drill – 1st set modified catch up drill (hands at 11 & 1, no touching), 2nd set finishing drill
• Coach Kevin said it best “For the 100 free fast, you swim like you’re racing Tempe Tri.  For the 50 sprint, you swim like you’re in the Olympics.”  — I definitely channeled my inner Anthony Erwin and Nathan Adrian!
• Thank you Coach Kevin for kicking my butt in the pool after a 4 mi run!