Masters Freestyle Workout

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

Intervals are written for LCM

WARMUP
400 FREE
200 IM DRILL

6 X 100 FREE @ 1:30/1:45/2:00
SNORKELS, FINS & PADDLES
DESCEND 1-3, 4-6

MAIN SET
PURPOSE: INDUCE A LITTLE FATIGUE WITH THE THREE 50s AND THEN HOLD A STEADY PACE UNDER THAT FATIGUE. AN IMPORTANT SKILL FOR RACING AND A GREAT FITNESS BOOSTER! PULLING EQUIPMENT OPTIONAL THROUGHOUT THE SET. IF YOU ARE LOOKING FOR AN EVEN BIGGER CHALLENGE, SUBSTITUTE STROKE FOR FREE DURING THE 50s!

3 X 50 FREE FAST @ 1:00/1:10/1:20
3 X 100 STEADY & STRONG @ 1:40/1:55/2:10
1:00 REST

3 X 50 FREE FAST @ 1:00/1:10/1:20
3 X 200 STEADY & STRONG @ 3:20/3:50/4:20
1:00 REST

3 X 50 FREE FAST @ 1:00/1:10/1:20
3 X 300 STEADY & STRONG @ 5:00/5:45/6:30
1:00 REST

WARM- DOWN SET W/ FINS
6 X 100 @ :30 REST
SPRINT 15m, EZ FOR 85m

TOTAL 4,050m

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