April & July Masters Swim Workouts

Tuesday, April 2

Warm-up:

  • 200 swim
  • 100 kick
  • 200 pull

Main:

  • 6 x 75 @ 1:20 (1 kick/1 RA/1 LA)
  • 300 IM Kick/Drill/Swim by 25 or 50 free/25 non-free
  • 10 x 50
    • 3 on :50
    • 4 on :45
    • 3 on :40
  • 50 easy
  • 8 x 50 pull (1 fast/1 easy)
  • 300 IM Kick/Drill/Swim by 50 or 50 free/25 non-free
  • 6 x 50 (25 kick fast/25 fast swim) @ :60
  • 50 easy
  • 4 x 25 race
  • 200 cooldown

Tuesday, April 17

Warmup- 200 free/200 kick

  • 4×100 IM w/ 10s. rest
  • 100 free high elbows
  • 100 back sculling
  • 100 fly K-R-L-S
  • 100 breast w/ buoy under stomach
  • 200 kick
    • 100 free k
    • 50 butterfly k
    • 50 breast kick
  • 200 pull
  • 100 free
  • 50 fly
  • 50 breast
  • 10 x 50 IM Order on 1:20 w/ 5 sec rest
  • 200 IM
  • Cooldown
    • 200 breast
    • 100 back

Swim Workout July 3, 2018

  • Warmup (X2)
    • 150 swim
    • 100 stroke
    • 50 kick

Main:

  • Circuit #1 (X2)
    200 pull without paddles
    2 X 100 IM
    4 x 50 free (Build 1-4)
    8 X 25 – Odd: Kick, Even: Drill Free
  • Circuit #2
    8 X 100
    #1 & 5 – 1 length fast
    #2 & 6 – 2 lengths fast
    #3 & 7 – 3 lengths fast
    #4 & 7 – 4 lengths fast
  • Cooldown!

Swim Workout – July 5, 2018

Warmup – 100 swim/100 drill/100 kick X 3

Main:

  • 200 pull w/ paddles
  • 3 X 300
    • 1 – pick 4 lengths to be fast & rest @ medium effort
    • 2 – pick 6 lengths to be fast & rest @  medium effort
    • 3 –  pick 8 lengths to be fast & rest @ medium effort
  • 20 x 25
    • multiple 0f 3 – fast
    • multiple of 4 – stroke
    • multiple of 5 – kick
    • rest is free with perfect form at solid pace
  • 200 pull w/out paddles
  • cooldown to 3000 yards