We’re thrilled to bring you our Workout of the Week segment! We’re even more excited to be partnered with U.S. Masters Swimming on this new and improved version of our WoW. This week, the WoW will be written and delivered by USMS elite coach Celia Wolff.
This week, Coach Wolff has something for everyone to dive into. We’ve got pulling, kicking, stroke and IM work! It’s all in there. Enjoy!
If you’re viewing this post on your mobile device, use the link below to be taken directly to that challenge page!
Warmup:
We’ve got a longer warm up with a preset to get ready for our IM mash-up set. You should be getting about :15 rest on the 50s. Adjust your interval as needed.
- 400 choice @ :10 rest
- 300 @ :20 rest /*k-dr-s imo*/
- 4×50 build @ 1
Main set:
There’s got to be SOMETHING in this set for everyone to like! Really work those 50s and 100s! Adjust your interval (and modify strokes when needed) for :20-:30 rest on the 100s.
- 2×200 pull @ :30 rest
- w/paddles
- 2×100 IM @ 2:00
- Descend 1-2
- 2×50 fly @ 1:00
- Note: If you can’t do 2 lengths fly, do 4-6 perfect strokes per length
- 2×200 pull @ :30 rest
- w/paddles
- 2×100 kick @ 2:30
- Descend 1-2
- 2×50 back @ 1:00
- 2×200 pull @ :30 rest
- w/paddles
- 2×100 IM @ 2:00 /
- Desc. 1-2
- 2×50 breast @ 1:05
Cool down:
Take it easy and loosen up with anything you’d like! Great workout!
- 200 Easy
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