Descending 100s, then kick, pull and breathing – Masters swim workouts

Total distance: 4,000 m
Estimated time: 1 h 25 min

Focus: Nine 100s descending in threes, then a long mixed set: kick, pull breathing every fifth stroke, a 400 changing its breathing every 25, sculling, free/stroke 100s, kick 200s and drill.

Warm-up (900 m, 21 min)

3 x 300 @ 15" rest

1) 50 Fr swim / 50 BK kick

2) 50 Fr Swim / 25 Br Drill

3) 50 Fr swim / 25 Fly swim

Main set 1 (900 m, 17 min)

9 x 100 @ 1:30 / 1:40

Descending 1 -> 3

Main set 2 (2,200 m, 48 min)

4 x 50 Kick @ 1:00

2 x 100 walls @ 1:20 / 1:25 / 1:30

4 x 50 pull 5 cycle @ 1:00

400 3 - 5 - 3 - 7 by 25 @ 5:30 / 5:40 / 5:50 / +

4 x 25 scull @ 40"

3 x 100 50 Fr / 50 non-Free @ 1:30 / 1:35 / 1:40 / +

2 x 200 kick @ 3:45

1) Dolphin kick

2) choice kick Kick on 60"

4 x 50 Drill @ 1:00

200 50 Free / 50 non-Free

Workout from coach Matty, January 17, 2019.

Abbreviations in this workout

FR: Freestyle
BK: Backstroke
BR: Breaststroke