WARM UP (1200 yds / time: 24 min)

  • 5 x 100 continuous – 1st 25: left arm only, 2nd 25 right arm only, next 50 free
    (work on hand pitch, especially the finish with palms facing back)
  • 200 kick
  • 5 x 100 on 2:00 – 1st 25 Tarzan drill , then 75 free @ 60%

MAIN SET (1700 yds / time: 30 min)

Heart rate set – Goal: 120 – 140 beats per minute. Start next repeat when heart rate drops below 120. Keep heart rate below 140. If it is higher, SLOW DOWN!

  • 4 x 200

Pull Set : 3 x (3 x 100) on 1:50 (Three rounds of 3 x 100)

  1. breath every 2 – 3 strokes
  2. breath every 4 – 5 strokes
  3. breath every 6 – 7 strokes

Bonus Set

Power pushoffs – fast underwater kicking for 12.5 yds, then easy swim for 12.5yds

  • 12 x 25 back, fly, or free on :40

COOL DOWN (200 EZ / time: 3:30)

Total yards: 3100yds OR 3500 yds

1 Comment

  1. This is a recovery workout for those of us who competed in the meet on Sunday. The workout is based on the recovery training section of Ernest W. Maglischo’s book, Swimming Fastest, pp. 480-484.

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