January Masters Swim Workouts

Tuesday 1/30

  • 200 swim
  • 4 x 150 (50 kick/100 build to med-fast) @ 3:30
  • 8 x 25 @ :40 finger tip drag/ fist drill
  • 2 x 150 @ 3:15 50 free/50 no free/50 free
  • 8 x 25 @ :40 descend stroke count (1-4, 5-8)
  • 2 x 150 pull @ 3:00 (50 ez 50 med 50 strong)
  • 8 x 25 @ :40 (catch up drill)
  • 2 x 150 swim @ 2:00 all strong
  • 8 x 25 (fast streamline kick – 10 strokes – easy rest of way)
  • 100 cooldown

Extra!

Warm-up:

  • 300 swim
  • 2 x 150 By 25 stroke/free
  • 3 x 100 Add 1 length fast to each one
  • 6 x 50 Odd- kick, Even – Drill

Main: Paces listed below are just examples of the effort of each.

  • 350 on 1:40
  • 3 x 100 on 1:30
  • 250 on 1:35
  • 2 x 100 on 1:25
  • 150 on 1:30
  • 100 on 1:20

300 pull – Build w/in each 100

Cooldown!