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A Main Set so Nice, we're doing it Twice: Daily Workout 02.12.18

February 12, 2018

Here's a Masters Swim workout from last week that I was fortunate enough to coach and be able to give the team a solid 4100 workout that flew by! I called it "A main set so nice, we're going to do it twice!"


Warm up

12x75 on 15" 

- Odds: 25 kick/50 swim

- Evens: 25 drill/50 swim

(900 warm up)


Main Set: 2x through 

2x250 pull on 30" rest

- Mellow 60% effort 

3x150 on 20" rest

- Desc #1-3

4x100 on 15" 

- Odds: 50 kick/50 swim

- Evens: All swim

5x50 on 10" 

- steady 80% effort. 

- Take an additional 1' rest before starting the next round. 

(1600 per round/3200 main set/4100 total) 


Warm down

100 easy

- Total 4200 +whatever was done prior to starting the group workout at 5:15am. 

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