{"id":3420,"date":"2016-11-01T00:00:00","date_gmt":"2016-11-01T04:00:00","guid":{"rendered":"https:\/\/hideme.webinology.net\/nation:8443\/nation2021\/swim-training-masters-swim-workout\/"},"modified":"2021-11-03T12:58:56","modified_gmt":"2021-11-03T16:58:56","slug":"swim-training-master-s-swim-workout","status":"publish","type":"post","link":"https:\/\/www.coachup.com\/nation\/articles\/swim-training-master-s-swim-workout","title":{"rendered":"Swim Training: Master’s Swim Workout"},"content":{"rendered":"
\n

 If your looking for quality swimming workouts, here are two for your consideration. All you need to do is print, place in a plastic baggie, and take poolside. Prepared by swim & triathlon coach Gregg S. Feel free to adjust “push off” times to suit your ability or intensity levels.
Enjoy. <\/p>\n

<\/p>\n

A- Swim<\/strong>
w\/u set- 400 swim\/300 pull\/200 kick\/100 drill
main set- 10×50 @ no send-off (2 drill choice, 2 build, 1 FAST!) [repeat]
4×100 swim @ 2:00
4×100 pull @ 1:55
4×100 swim @ 1:50
4×100 pull @ 1:45
100 easy recovery
4×50 1-arm row drill @ 1:10 (25 right arm\/25 left arm)
4×50 drill @ 1:10 (25 fist drill\/25 catch-up)
c\/d set- 4×50 @ 1:15<\/p>\n

*3800 Total*<\/p>\n

 <\/p>\n

B- Swim<\/strong>
w\/u set- 300 swim\/200 pull\/100 kick\/100 drill
main set- 5x 50 (2 drill choice, 2 build, 1 FAST!) RI= 15″
3×100 swim RI=20″
3×100 pull RI= 20″
3×100 swim RI= 15″
3×100 pull RI= 10″
3×50 1-arm row drill (25 right arm\/25 left arm) RI= 20″
3×50 drill (25 fist drill\/25 catch-up) RI= 20″
c\/d set- 100<\/p>\n

*2550 Total*<\/p>\n

 <\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

 If your looking for quality swimming workouts, here are two for your consideration. All you need to do is print, place in a plastic baggie, and take poolside. Prepared by swim & triathlon coach Gregg S. Feel free to adjust “push off” times to suit your ability or intensity levels. Enjoy. <\/p>\n","protected":false},"author":259,"featured_media":3421,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[59,53],"tags":[1723],"class_list":["post-3420","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-other-sports","category-training","tag-swim-workout"],"yoast_head":"\nSwim Training: Master's Swim Workout - CoachUp Nation<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"http:\/\/www.coachup.com\/nation\/articles\/swim-training-master-s-swim-workout\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Swim Training: Master's Swim Workout - CoachUp Nation\" \/>\n<meta property=\"og:description\" content=\" If your looking for quality swimming workouts, here are two for your consideration. 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