Acknowledgement: This workout was adapted from one of Trey Taylor’s High Intensity Workouts on US Masters Swimming site. See here for more of Trey’s work.
Warm-up
- 5 x 100 SKIDS (Swim, Kick, IM, Drill, Swim – 1 x 100 of each)
- 4 x 50 Descending 10s rest
Main-Set
You can think of this workout as being inspired by those “random workouts” on the gym machinery. You will swim 6 swims. The first should be at 80%! Then drop down and do the second and third swims at 70% and 60% respectively. Put the hammer down on the fourth swim – 90%! Finally – do a very moderate 50% swim (half-assed!) and on the very last swim dial it all the way to 100%!
- Round 1: Six 100’s on cruise + 40s sendoff (80%, 70%, 60%, 90%, 50%, 100%)
- EZ 200
- Round2: Six 50’s on cruise + 25s sendoff (80%, 70%, 60%, 90%, 50%, 100%)
Dessert
- 200 IM – Drill/Swim
- 12 x 25 kicking