Coach Pete

Expert advice for Swimmers, Triathletes, and Coaches

Favorite Workout for Masters

jennifer_edited-2  

Jennifer Magnusssen, one of South Florida’s top female tri-athletics trained with Team Weston and was one of my most dedicated Masters swimmers. Jen has great technique and an outstanding ability to focus on the event she is swimming. One of her favorite workouts is only about 3200 yards, however she keeps up the intensity by challenging every interval. Below you will find the workout. Give it a try and let me know how you liked it.

Warm-up
8 x 100 (75 free / 25 drill choice)
on the 1:50 (or 10 sec. rest)

Kick Set
4 x 75 Kick – mix it up by 75
on 10 sec rest

Pre-Set
8 x 50
odd free – even stroke
on the :55 (or 15 sec rest)

Pull Set
3 x 200 Pull (breathe 3/5 or 3/7 by 50)
15 sec rest after each 200

Main Set
4 x 50 fast – choice
4 x 50 fast – free
middle 25 fast – SHOOT THE TURN!!
choice on 1 min
free on :50 or 1 min

Other
10 X 25 odd: kick – no board fast
even: swim fast
on 10 sec rest – good tech.

Warm-Down
3 x 100 (50 back / 50 free) EZ
work on good rotation
on 20 sec rest

Other
Extra set (do before cool down)

4 x 75 (25 under H2O kick / 50 swim)
-add 300 yds to total
on the 1:20 work on good streamline during the kick

Total Yards 3250

Advertisements

January 9, 2008 - Posted by | Masters Swimming, Triathlons

No comments yet.

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: