Masters Workout

General Conditioning Phase (Week 1)

Warm Up: (choice stroke)

100 swim

100 kick

100 drill (3 strokes 6 kicks)

150 swim

150 kick

150 drill (3 strokes 6 kicks)

Main: (do 2 rounds)

4 x 100 swim RI: 20s

(Odd:100 Fr, Even: 100IM swim/drill)

2 x 50 Br drills (1p2k) RI: 15s

100/150 Fr pull (no pads)

Rest: 30s

Total: 1950m/2050m