Easy/build/sprint 50s, IM 75s, kick – Masters swim workouts

Total distance: 3,700 m
Estimated time: 1 h 25 min

Focus: Rounds of easy, build, sprint and drill 50s, alternating free and stroke, then side kick and kick-on-back 100s, IM 75s and sprint/easy 25s.

Warm-up (1,100 m, 23 min)

300 choice on 1 min rest

4 x 200

1. Back

2. Kick

3. Pull

4. IM drill

All on 3:30/4:00

Main set (2,300 m, 58 min)

16 x 50 (alt. free/non-free)

1. Easy on 1:00

2. Build on 50

3. Sprint on 40

4. Drill on 50

6 x 100 (25 kick on right side/50 KOB/ 25 kick on left side) on 2:30

8 x 75 IM on 1:45

1. fly-back-breast

2. back-breast-free

12 x 25 (odd- sprint/ even- easy) on 45

Warm-down (300 m, 7 min)

100 free

100 back

100 KOB

Workout from coach Kaliah, February 9, 2019.

Abbreviations in this workout

alt.: Alternating, e.g. "alt. kick / swim"
IM: Individual medley: fly, back, breast, free
KOB: Kick on back