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!
