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Masters Swim: 03.02.18

March 2, 2018

Here's a flashback workout that I got published in Triathlete Magazine.

 

Warm up: 1200 warm up
-400 choice
-300 w/fins @50 kick, 50 swim – 20” rest
-300 w/fins @50 drill, 50 swim – 20” rest
-4x50 w/buoy @ ankles – 15” rest


Main Set: 1500 yards
200 on 3:30/3:45
– Pulling
– Negative split (2nd 100 is faster than 1st 100)
2×150 on 2:40/2:50
– Pulling
– Push the middle 50 (aka go fast)
3×100 on 1:45/1:50
– Odd: Build by 25s
– Even: Cruise (aka 60% effort)
4×75 on 1:20
– Odd: Breath control
– Even: Cruise
5×50 on 1:10? basically 15" rest
– Kicking (no fins) w/board
– Odds: Fast flutter kick
– Evens: Easy kicking
6×25 on 30–40 sec rest
– With fins
– Odds: Easy
– Evens: All-out


Warm down:
200 choice


- Total: 2900

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