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Return to Swim (Masters Workout)

General Conditioning Phase (Week 1)


Warm Up (Easy Pace)

200 swim (100 mix swim)

200 kick (50 mix kick)

200 drill (50 mix drill)


Pre-Set (Swim 2 Rounds)

4 x 50 (25 fast swim/25 easy drill) Choice RI:20s

50 Free Kicks

100 Free Pull (Buoy Only)


Main


Option 1

500 Combo Swim (Mixed Stroke)

(50 swim > 25 drill > 100 swim > 50 kick > 150 swim > 75 drill > 50 kick)


Option 2

700 Combo Swim (Mixed Stroke)

(150 swim > 100 drill > 50 kick > 200 swim > 150 drill > 50 kick)


Swim Down

100 Free Swim (6 strokes fast, 12 strokes easy)


Total Distance: 1900m/2100m



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