Masters’ Fast Friday

Ryan Woodruff, North Carolina Aquatic Club
coachryan@ncacswim.org

Masters Workout

Warmup- All on :20 Rest
300 Smooth swim
3 X 100 build
3 X 50 First 15m fast kick

Main set – FAST FRIDAY – Race somebody!!!
3x:
Round 1 – Freestyle
Round 2 – No Freestyle
Round 3 – Butterfly – if you dare!

1x:

50 FAST @ :50
75 EZ @ 1:10

2x:

50 FAST @:50
50 EZ @:50

3x:

50 FAST @:50
25 EZ @ :30

300 FREESTYLE PULL W/ PADDLES & BUOY

KICK SET
8 X 100 KICK W/ BOARD
TAKE 20 SECONDS REST AFTER #1 TO DETERMINE YOUR INTERVAL, THEN MAKE YOUR INTERVAL :05 FASTER FOR EACH SUCCESSIVE 100