Masters sessions

Saturday 23 February workout

12/18/2018

Group A: (33 m. pool)
  Warm-up:
200 Free
400 as 4 x (66 Stroke / 33 Free)

  Main set: "No break between distances"
400 I.M. as 33 kick / 33 drill / 33 swim D.P.S. (R:30")
12 x 33 I.M. order D.P.S. max on 35"
333 Free pull only hypoxic 5 on 5'00
10 x 33 Free as alternate easy / hard on 35"
266 Free swim easy on 4'15
8 x 33 as alternate Stroke on 40" / Free easy on 35"
200 Free swim easy on 3'15
6 x 33 kick choice on 50"
133 I.M. on 2'30
4 x 33 choice fast on 45"

  Pull / Paddles Freestyle set:
4 x 200 Free descend 1 - 4 on 3'00

Total: 4066 m.

Group B: (33 m. pool)
  Warm-up:
200 Free
400 as 4 x (66 Stroke / 33 Free)

  Main set: "No break between distances"
333 Free pull only hypoxic 5 on 6'30
10 x 33 Free as alternate easy / hard on 45"
266 Free swim easy on 5'15
8 x 33 as alternate Stroke on 1'00 / Free easy on 45"
200 Free swim easy on 4'15
6 x 33 kick choice on 1'10
133 Free swim easy on 2'45
4 x 33 choice fast on 1'00

  Pull / Paddles Freestyle set:
3 x 200 Free descend 1 - 3 on 4'00

Total: 3066 m.

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Thursday 21 February workout

12/18/2018

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Group A: (50 m. pool)

8 x 150 (R:10") as:
#1,5 = Freestyle D.P.S.
#2,6 = 50 Back / 50 Breast / 50 Free
#3,7 = 50 kick / 50 drill / 50 swim
#4,8 = Freestyle built

8 x 50 I.M. order D.P.S. Max on 1'00

6 x 150 Free descend 1 - 3 & 4 - 6 on 2'20

6 x 50 Free on 50" as:
1 - 3 = 25 fast / 25 easy
4 - 6 = 25 easy / 25 hard

4 x 150 Free pull / paddles as build each 150 on 2'15

4 x 50 as alternate Free easy / Stroke solid on 1'00

2 x 150 Free pull / paddles steady on 2'15

2 x 50 choice as 1 easy / 1 hard on 1'00

Total: 4000 m.

Group B: (33 m. pool)

8 x 133 (R:10") as:
#1,5 = Freestyle D.P.S.
#2,6 = 33 Back / 33 Breast / 66 Free
#3,7 = 33 kick / 66 drill / 33 swim
#4,8 = Freestyle built

8 x 33 I.M. order D.P.S. Max on 1'00

6 x 133 Free descend 1 - 3 & 4 - 6 on 2'45

6 x 33 Free on 50" as:
1 - 3 = 25 fast / 25 easy
4 - 6 = 25 easy / 25 hard

4 x 133 Free pull / paddles as build each 150 on 2'40

4 x 33 as alternate Free easy / Stroke solid on 50"

Total: 3000 m.

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Tuesday 19 February workout

12/18/2018

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Group A: (25 m. pool)
  Warm-up:
400 Free
300 as 3 x (50 Back / 50 Free)
200 Free as 2 x (50 drill / 50 swim D.P.S. max)
100 I.M. kick

  Main set:
400 Free easy on 6'00
2 x 200 Free solid on 3'00
400 Free steady on 6'00
4 x 100 Free solid on 1'35
400 Free steady on 6'00
8 x 50 Free solid on 1'00

  Pull / Paddles Freestyle set:
2 x 300 Free built on 4'30

Total: 4000 m.

Group B: (33 m. pool)
  Warm-up:
200 Free
200 as 3 x (33 Back / 33 Breast)
200 Free as 2 x (66 drill / 33 swim D.P.S. max)

  Main set:
200 Free easy on 4'00
3 x 133 Free descend 1 - 3 on 2'45
200 Free steady on 4'00
4 x 100 Free solid on 2'05
200 Free steady on 4'00
6 x 66 Free solid on 1'30

  Pull / Paddles Freestyle set:
2 x 300 Free built on 6'00

Total: 3000 m.

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Saturday 23 February workout

Thursday 21 February workout

Tuesday 19 February workout

by Benoit Lavigne

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