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Fast arms Masters Swim - 10.09.17

October 10, 2017

Boom, coming at you with another Masters swim workout. The goal within the main set today was to work on increasing your stroke count for open water swims but also preventing you from getting lazy with your swim stroke in the pool. 

 

Warm up: 

300 choice

6x50 kick desc on 20" 

6x50 drill 

- #1-3: Hold the paddle

- #4-6: 3/4 catch up

4x75 Build on 20" rest

(1200 warm up) 

 

Main Set: 

4x50 Base Stroke Count on 1:00 interval

- Count how many strokes it takes you to reach the wall within each 25 yards. Take the average of the 4x50's and that's your Base Stroke Count. 

2x100 holding your Base Stroke Count (BSC) on 20" rest

4x50 BSC +1-2 strokes per 25 (so if you were at 20 strokes, try for 21-22 strokes per 25) 

2x100 hold BSC +1-2 strokes for these - on 20" rest

4x50 BSC +3-4 strokes per 25 (now aiming for 23-24 if your base was 20 strokes per 25) 

2x100 holding that BSC +3-4 on 20" rest

(1200 set/2400 total) 

 

Descending set: 200 should be easy, 25 should be FAST

200 - 175 - 150 - 125 - 100 - 75 - 50 - 25

 -Take 15" rest after each. As the distance gets lower, you get faster. 

(900 set/3300 total) 

 

Warm down

100 easy

- Total: 3400

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