Two of three stroke clinics, kick-then-swim rounds – Masters swim workouts

Total distance: 3,950–4,100 m
Estimated time: 1 h 25 min to 1 h 30 min

Focus: Two of three stroke clinics (back, breast or fly) with drills and stroke-count work, then rounds of kick 50s and a 200 swum as fast as the three kicks added up.

Warm-up (1,000 m, 20 min)

400 + 300 + 200 + 100

1 must be:

Swim

Kick

Pull (rolling hips)

Drill (6 kick switch, catch-up)

Main set 1 (1,550–1,700 m, 35–38 min)

Pick 2 out of 3:

1) BACK (800)

16 x 25 @ 35" / 40"

1) R side kick

2) L side kick

3) 6 kick switch

4) triple roll

8 x 50 swim @ 1:00 streamline, min SC

2) BREAST (900)

10 x 25 @ 40" 2K1P (body position)

6 x 75 @ 1:30 / +

25 with flatter

25 with dolphin

25 swim (quick breath, high hips)

4 x 50 10" rest

Desc. SC 1 - 4

3) FLY (800)

100 "Body Dolphin"

12 x 25 @ 35"/40"

1) R arm

2) L arm

3) 4 - 4 - 2

Kick in Kick out

8 x 50 @ 1:00

25 Fly

25 4 perfect strokes

Main set 2 (1,400 m, 30 min)

4 rounds:

3 x 50 Kick @ 1:10 / + (Add up times for the three 50s)

200 swim (go the Added up times for the 50s above or faster) @ 3:15

if you kick with fins, you will swim with fins

Workout from coach Matty, July 17, 2018.