IM warm-up, build/sprint 50s, breath control

Total distance

3,100 m

Estimated time

1 h 10 min

Focus: An IM drill/kick/pull/swim warm-up, rounds of build, sprint and easy 50s, then underwater 25s with 50s breathing every fifth stroke, and walkbacks.

Warm-up (1,200 m, 26 min)

200 choice on 1 min rest

1000 IM:

400 (IM drill) on 1 min rest (take your time focus on technique)

300 (IM kick) on 4:30

200 (IM pull) on 3:30

100 (IM swim) on 2:00

If you do not wish to do IM you may switch to other strokes, but make sure you switch it up!

Main set (1,700 m, 38 min)

6 rounds:

50 build on 50

50 sprint on 40

50 easy on 1 min

Alt. free and non-free

8 rounds:

25: 15m underwater- rest easy on 50

50 breathing every 5 on 1 min

Focus on breath control, but not straining

8 x 25 walkbacks choice

Warm-down (200 m, 5 min)

100 free

50 back

50 KOB

Workout from coach Kaliah, January 12, 2019.

Abbreviations in this workout

alt.

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

IM

Individual medley: fly, back, breast, free

KOB

Kick on back