We have several swimmers getting ready for their first-ever Masters meet in a few weeks, so we are trying to add some speedwork.
WARMUP: 400
400 your choice, on your own.
MAIN SET:
4 X 200 for fastest lane…4 X 150 for other lanes
Swim these as follows and as a descend set:
25 Hand-Lead Dolphin Kick on stomach
25 Flutter Kick on back
25 Hand-Lead Breast Kick on back
75 or 125 Freestyle, depending which lane you are in
50 EZ recovery
4 X 100 your choice or IM on :30 RI. Do them all the same stroke, whatever you choose.
Try to swim these with the same pacing strategy you would use in a race, but not at race-pace effort. I.e., you want to feel fairly relaxed on the first 25, in control on the next 25, build on the third 25, and faster on the final 25.
50 EZ recovery
4 X 50 your choice or IM order on :10 RI.
These are about 80% effort. Not all out. Try to hold your times the same on each 50.
50 EZ recovery
200 freestyle pull EZ (more recovery)
4 X 25 your choice on :10 RI. These are 90 to 95% effort.
WARMDOWN: 100 EZ or 200 EZ
Total Yardage: approx. 2500/2300
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