May 4, 2017 – Masters Games Prep

Swim Session

(If you have access to the pool then we would love for you to set aside Thursdays as a swim for your active recovery day)

Warm Up
100 Meters – mix up finger tip drag, and thumb brushing by thigh
Rest 30 seconds
50 Meter Pull
Rest 15 seconds
50 Meter Kick
Rest 15 seconds
50 Meter Freestyle

Main Set
Goals – You should get 10 seconds of rest on the 25 meter intervals, and then pick the corresponding pace for the 50’s and 100’s. Try to maintain the same stroke count throughout the workout.

Four sets of:
25 Meters @ 80% effort (count your strokes)
on the following intervals: 25/30/35/40/45/50 seconds

Followed by…

Four sets of:
50 Meters @ 75% effort (count your strokes)
on the following intervals: 50/1:00/1:10/1:20/1:30/1:40

Followed by…

Four sets of:
100 Meters @ 70% effort (count your strokes)
on the following intervals: 1:40/2:00/2:20/2:40/3:00/3:20

Four sets of:
25 Meters @ 80% effort (count your strokes)
on the following intervals: 25/30/35/40/45/50 seconds

Finisher (Optional)

50 Meter Pull
(count your strokes – high elbows, long strokes-reach for your entry and finish long at the thigh)
Rest as needed
50 Meter Kick
(try 25 meters of butterfly kick on your back)
Rest as needed
50 Meter Drill of Your Choice
Rest as needed
50 Meter Kick
Rest as needed
50 Meter Pull
(count your strokes and compare to the first 50 meters)