Paddle pull rounds, swim/pull 100s and 150s

Total distance

4,000 m

Estimated time

1 h 15 min

Focus: Pull and sculling with paddles, kick/swim 50s, then six rounds of a 100 swim and a 150 pull on lane send-offs.

Warm-up (1,200 m, 22 min)

1,200 SKPD

Pull set (800 m, 18 min)

4 rounds:

100 pull with paddles

25 scull with paddles

3 x 25 swim desc 1-3 with paddles

Kick set (500 m, 11 min)

10 x 50:

Kick on 60"

Swim on 50"

Main set (1,500 m, 27 min)

6 rounds:

100 swim on 1:30/1:40/1:50

150 pull on 2:00/2:15/2:30

Workout from coach Matty, January 10, 2019.

Abbreviations in this workout

SKPD

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

Desc., Des., Dec

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