400-pace 100s, 125s and 150s with easy 100s – Masters swim workouts

Total distance: 5,625 m
Estimated time: 1 h 55 min

Focus: Swim/kick, drill and stroke warm-up, pull with a faster stroke rate at the end, three rounds of 100, 125 and 150 at 400 race pace with easy 100s between, then descending 25s and 50s.

Warm-up (1,500 m, 31 min)

3 x 200 @ 4'

100 swim / 100 kick

Desc. 1-3

8 x 25 Free Drill @ 35"

3 x 50 @ 1' 3 breaths / 25

2 x 75 @ 1'30"

1 - 50 Bk / 25 Br

2 - 25 Bk / 50 Br

4 x 100 25 non-Free / 25 Free @ 1'45

Pull set (500 m, 10 min)

4 x 125 Pull, last 50 increase Stroke rate

Main set 1: Option A (2,025) (2,025 m, 37 min)

3 rounds:

100 at 400 RP @ 1'30" / 1'40"

100 easy @ 1'30" / 1'40"

125 at 400 RP @ 1'45" / 2'

100 easy @ 1'45" / 2'

150 at 400 RP @ 2' / 2'20"

100 easy @ 2' / 2'20"

30" rest

Main set 2: Option B (1,400) (1,400 m, 33 min)

8 x 25 @ 45" Desc. 8 x 25 by Round, 1-4. Try to hold time across 8 x 25

4 x 50 @ 1'

8 x 25 @ 35"

4 x 50 @ 1'

8 x 25 @ 35"

4 x 50 @ 1'

8 x 25 @ 45"

Warm-down (200 m, 4 min)

200 choice

Workout from coach Matty, January 23, 2018.