Workouts

Collected from Illinois Masters Coaches
freestyle swimmer

Date posted:

October 24, 2022

Long and Aerobic

Summary:

The title is Long and Aerobic, but that doesn't mean the repeat distances are long, just the entire workout. It is a total of 4100 yds and can be completed in 97 minutes. Watch out for the sprint set at the very end!

WARM-UP (1000 yds / 23 minutes)

  • 2 x 200 Loosen @4:00-5:00.  1. Free 2. Back
  • 2 x 150 No Fly I.M @ 3:00-4:00
  • 2 x 100 Choice Kick @ 2:30-3:30
  • 4 x 25 Sprint Cycle @:40

DRILL SET (400 yds / 12 minutes)

  • 8 x 50 @ 1:15-1:30
  • Odds are 25 R arm, 25 L arm
  • Evens are 2 R arm, 2 L arm, 2 double arm

MAIN SET (1700 yds / 34 minutes)

  • 3 x 200 @4:00-5:00
  • 4 x 150 @ 3:00-3:30
  • 5 x 100 @ 1:30-2:30

    PULL SET (500 yds / 10 minutes)

    • 20 x 25 pull @:30-:40
    • Odds are free, Evens are back

    BEST AVERAGE (400 yds / 16 minutes)

    • 4 x 100 free on 3:00

    Cool Down (100 yds)

       

      Total Yards: 4100 / 97 minutes

      lyons masters logo

      Author: Paul Busse

      Team/Website: Lyons Masters

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