Fast 50s with easy recovery

Total distance

4,200–4,400 m

Estimated time

1 h 25 min to 1 h 30 min

Focus: 200s of swim, drill, pull and kick, sculling and quick 25s, then three rounds of 50s with fast ones on long send-offs and easy swims between.

Warm-up (400 m, 8 min)

400 general

Kick set (1,000 m, 19 min)

5 x 200:

1) Swim @ 3:10 / +

2) Drill @ 3:20 / +

3) Pull @ 3:00 / +

4) Kick @ 3:40 / +

5) Swim @ 2:50 / +

Pull set (600 m, 13 min)

4 x 25 scull @ 40" (with paddles)

8 x 25 pull @ 30"

12 x 25 Swim @ 25" / 30"

Main set (1,800 m, 37 min)

3 rounds:

3 x 50 @ 50"

2 x 50 FAST @ 1:15

100 easy @ 2:00

1 x 50 FAST @ 1:00

200 easy @ 4:00

Warm-down (400–600 m, 8–12 min)

400 - 600 cool down

Workout from coach Matty, February 5, 2019.