Teaching swimmers how to work isn’t just for kids… masters need a little help too.
With a meet coming up, newer masters swimmers may need some guidance for how to get themselves ready for a race. This practice covers some basics after some standard warm-up is done. Getting the heart rate up a bit, learning some pace, and a couple quick sprints.
Main Set (short course yards):
– 4 x 100 smooth on 1:30 – just cruising
– 4 x 25 drill smooth – pick something that makes you feel good
– 4 x 50 pace stroke – if you’re swimming a 200 or more, these 50s should be at the 3rd 50 pace
– 4 x 100 smooth on 1:30 – just cruising
– 4 x 25 drill smooth – pick something else that makes you feel good
– 4 x 50 descend stroke – the last 50 should be a bit faster than 200 race pace, or 2nd 50 of 100 pace
– 200 smooth recover and think – just cruising and stretching
– 12 x 25 dec 1-3 on :35 – a few fast 25s to get you sharp. Make sure you’re going really slow on the 1st 25, then a little build on #2, then something FAST on #3
Comments