Two rounds from descending 200s to sprint 25s

Total distance

3,850 m

Estimated time

1 h 20 min

Focus: Two rounds that get shorter and faster: 200s descending every 50, a drill 100, building 100s, sprint 50s and 25s with an underwater start.

Warm-up (1,500 m, 33 min)

800 SKPS on 1 min rest

8 x 50 (25 back tick-tock/ 25 choice drill) on 1:00

12 x 25 {1. Dril 2. MP 3. Swim on 45

Main set (2,000 m, 42 min)

4 x 500 as 2 rounds:

2 x 200 (desc. Every 50) on 3:30/ 4:00

100 drill on 2:00

------1 min rest ---------

2 x 100 build swim on 2:00

4 x 50 sprint on 50

4 x 25 (hallway underwater/ strong rest of the way) on 45

Warm-down (350 m, 7 min)

200 free (3-5-7-9)

100 back

50 KOB

Workout from coach Kaliah, February 10, 2019.

Abbreviations in this workout

KOB

Kick on back

MP

Warm-up drill: 10 m easy, 5 m underwater kick, 3 fast strokes, then easy to the wall

SKPS

Swim / kick / pull / swim, in equal parts †

Desc., Des., Dec

Descend: each repeat faster than the one before (1 to 4)