Fast/easy stroke cycles, pull/paddles/swim 25s – Masters swim workouts

Total distance: 3,000 m
Estimated time: 1 h 15 min

Focus: Drill/DPS 100s with fast and easy stroke cycles, thirty-six 25s of pull for rhythm, paddles for power and swim for both, aggressive negative-split 50s, kick and backstroke sculling.

Warm-up (800 m, 18 min)

8 x 100 @ 2'00"

25 Drill

25 Distance per stroke (DPS)

50: 3 cycles fast + 3 cycles easy

5 cycles fast + 5 cycles easy

7 cycles fats + 7 cycles easy

1 cycle = 2 strokes in Free / Back OR 1 stroke in Breast / Fly

Main set 1 (900 m, 24 min)

36 x 25 @ 40"

12 Pull (rhythm)

12 swim with paddles (power)

12 swim (rhythm + power)

Main set 2 (400 m, 8 min)

8 x 50 @ 1'/1'10"

Aggressive negative split

Main set 3 (300 m, 8 min)

300 kick, 3rd 25 non-free

Main set 4 (400 m, 11 min)

16 x 25 Backstroke

3 high scull

3 mid scull

3 low scull

3 combined

4 swim

Warm-down (200 m, 4 min)

200 easy

Workout from coach Matt, November 7, 2017.

Abbreviations in this workout

DPS: Distance per stroke