Fourteen 200s on dropping send-offs

Total distance

4,400 m

Estimated time

1 h 30 min

Focus: Fourteen 200s: pull with a 3-5-3-7 breathing pattern between swims whose send-offs drop from 3:00 to 2:40, after 50s of drill and negative splits.

Warm-up (1,000 m, 26 min)

4 x 250 (100swim-50kick-100swim) Descend 50 kick 1-4 @ 4:10/4:20/+

Main set 1 (600 m, 12 min)

12 x 50 @ 1:00

Alt.:

1) 25drill/25swim

2) 50 swim negative split

Switch between at least two strokes

Main set 2 (2,800 m, 51 min)

14 x 200:

1) 200 pull 3-5-3-7 breathing pattern by 50 @ 3:00

2) 200 swim @ 3:00

3) 200 pull 3-5-3-7 breathing pattern by 50 @ 3:00

4) 200 swim @ 3:00

5) 200 swim @ 2:50

6) 200 pull 3-5-3-7 breathing pattern by 50 @ 3:00

7) 200 swim @ 3:00

8) 200 swim @ 2:50

9) 200 swim @ 2:45

10) 200 pull 3-5-3-7 breathing pattern by 50 @3:00

11) 200 swim @ 3:00

12) 200 swim @2:50

13) 200 swim @2:45

14) 200 swim @2:40

Swim may be replaced by fin kick

Workout from coach Matty, February 7, 2019.

Abbreviations in this workout

alt.

Alternating, e.g. "alt. kick / swim"