This week’s set combines 25s and a few 50s for a very wild ride. Favorite workout for Barbara’s masters swimmers this week.
WARMUP: 400 on your own
WARMUP SET: 200
1 X 200 IM; 25 kick/25 drill in each stroke; choice of equipment
MAIN SET #1: 700
Choose whether you are a Flying Fish, Shark, or Ray, based on the sendoffs you think you can make.
Swim two rounds (there are 14 X 25 in each round). You can take up to 60 seconds extra rest between rounds.
Choice of stroke and equipment.
Flying Fish…
2 X 25 on :30
2 X 25 on :25
2 X 25 on :30
2 X 25 on :20
2 X 25 on :30
2 X 25 on :15
2 X 25 on :30
Sharks…
2 X 25 on :35
2 X 25 on :30
2 X 25 on :35
2 X 25 on :25
2 X 25 on :35
2 X 25 on :20
2 X 25 on :35
Rays…
2 X 25 on :40
2 X 25 on :35
2 X 25 on :40
2 X 25 on :30
2 X 25 on :40
2 X 25 on :25
2 X 25 on :40
After 2 rounds, do 50-200 easy recovery, then everyone regroups for Main Set #2.
MAIN SET #2: 500
5 X 100 kick, broken at the 25 and 75 as follows:
#1 and #2: Break for exactly 10 seconds
#3 and #4: Break for exactly 20 seconds
#5: Break for exactly 30 seconds
Goal: Descend your “subtracted” time 1-5.
These broken 100s should be done on a sendoff/turnaround of approximately 3 minutes. Take the rest!
WARMDOWN: 200
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