May 11, 2017 – Masters Games Prep Program

Active Recovery Swim Session
A.
Four sets of:
25 Meter Finger Tip Drag
(FTD: Drag your fingertips along the surface of the water as you recover. This drill encourages high elbows.)
Rest 20 seconds between each 25 Meter efforts

Four sets of:
25 Meter Breathe Every Stroke
(Breathe every stroke – both sides – and pause for a count of 3 seconds on each side of your body before rolling to the other side)
Rest 20 seconds between each 25 Meter efforts

B.
Challenging Sets!!!
(Beginner swimmers may consider cutting the following EMOMS in half.)

Every minute, on the minute, for 4 minutes:
Swim 50 Meters
(work on stabilizing your stroke count for each set)

Immediately followed by…

Every two minutes, for 10 minutes (5 sets):
Swim 100 Meters

Immediately followed by…

Every minute, on the minute, for 4 minutes:
Swim 50 Meters
(work on stabilizing your stroke count for each set)

Rest a bit, and then cool down with…

Every minute, on the minute, for 4 minutes:
25 Meter Swim
(focus on tucked chin and rotation of head to breathe – one goggle in the water, one goggle out)