Jasi Masters (Unofficial)

Christoph Bartneck

christoph@bartneck.de

We adapted a program from "The Waterproof Swimmer" book. It was targeted at the faster swimmers of the club. Estimated duration was 90 minutes.

Warm up

4×

100 FR Easy Pads Pullbuoy

3×

100 FR 3 in 1 out Easy

3×

75 FR 3 in 1 out Endurance

3×

50 FR 3 in 1 out Race Pace

3×

25 FR 3 in 1 out Max

First set

4×

125 IM ◔0:15 Endurance Each stroke 50m once.

100 FR ◔0:15 Easy

5×

100 FR @_1:45 Endurance Pads Pullbuoy

4×

75 Not FR ◔0:15 Easy

Second set and warm down

5×

25 K FR ◔0:00 Race Pace ↧ Fins

25 K Any ←@_0:55 Easy Fins

100 Any Easy

5×

25 FR ◔0:00 Race Pace

25 FR ←@_0:55 Easy

100 Any Easy

300 FR Easy