Pull 75s breathing every fifth stroke – Masters swim workouts

Total distance: 4,350 m
Estimated time: 1 h 35 min

Focus: A swim-to-kick ladder, drill and distance-per-stroke rounds, then five rounds of four pull 75s breathing every fifth stroke and a 100 at pace, finishing with back or breast 50s.

Warm-up (750 m, 18 min)

125 swim + 0 kick

100 swim + 25 kick

75 swim + 50 kick

50 swim + 75 kick

25 swim + 100 kick

0 swim + 125 kick

Drill set (1,000 m, 23 min)

5 rounds:

4 x 25 Drill or Scull @ 35" / 40"

100 swim long, DPS, low SC, etc. @ 1:40"

Main set 1 (2,000 m, 37 min)

5 rounds:

4 x 75 @ 1:20 / + Pull 5 cycle breathing

1 x 100 @ 1:20 /+ Swim make pace

Main set 2 (600 m, 15 min)

12 x 50 @ 1:00 or 10" rest alt choice Back or Breast

Workout from coach Matty, February 12, 2019.

Abbreviations in this workout

alt.: Alternating, e.g. "alt. kick / swim"
SC: Stroke count; the fewest strokes you can take per length
DPS: Distance per stroke