February Masters Swim Workouts

Tuesday, February 6
Workout by Coach Jen
3000 yards

Warm-up:

  • 200 swim
  • 100 kick
  • 200 no free

Main:

  • 5 x 150 kick/drill/swim by 50’s
  • 200 free/no free by by 50’s
  • 4 x 150 pull @ 2:45
  • 200 free/no free by 50’s
  • 3 x 150 IM (50 free) @ 3:00
  • 200 free/no free by 50’s
  • 100 easy

Thursday, February 8
Workout by Coach Josh
2950 yards without cooldown

Warm-up:

  • 200 swim
  • 4 x 50 pull (work on stroke # & form)
  • 150 swim
  • 3 x 50 by 25 stroke/free
  • 100 swim
  • 2 x 50 kick w/ board

Main:

  • 4 x 200
    • 1 – 75 cruise/50 fast/75 cruise
    • 2 – 50 cruise/100 fast/50 cruise
    • 3 – 25 cruise/150 fast/25 cruise
    • 4 – 200 fast!
  • 16 x (2×25’s) Each 2×25 is on 1:00
    • 1 – 25 on :30/25 on :30
    • 2 – 25 on :29/25 on :31
    • 3 – 25 on :28/25 on :32
    • 4 – 25 on :27/25 on :33
    • etc. down to 15 sec or till you can’t get any fast then finish out 16 rounds
  • 6 x 75 Option – Stroke by 25 or Free. 15 sec rest
  • Cooldown!