Kick/pull rounds, breathing 200s, IM drill – Masters swim workouts

Total distance: 3,500 m
Estimated time: 1 h 20 min

Focus: Six rounds of a fast-kick 100 and a strong pull 100, alternating free and stroke, then 200s breathing every 3, 5, 7 and 9, IM drill 100s and turns.

Warm-up (1,300 m, 26 min)

300 choice on 1 min rest

8 x 100 IM order (25 MP/ 25 strong swim) on 2:00

4 x 50 choice (fast into wall from flags) on 1:00

Main set (2,000 m, 52 min)

6 rounds:

100 white water kick on 2:30

100 strong pull on 3:00

Alt. free/non-free

2 x 200 (3/5/7/9 breathing) on 4:30

4 x 100 IM drill on 2:00

Turns at the bulkhead @9:40

Warm-down (200 m, 5 min)

100 free

50 back

50 KOB

Workout from coach Kaliah, February 3, 2019.

Abbreviations in this workout

alt.: Alternating, e.g. "alt. kick / swim"
IM: Individual medley: fly, back, breast, free
KOB: Kick on back
MP: Warm-up drill: 10 m easy, 5 m underwater kick, 3 fast strokes, then easy to the wall