Building 200s, fast/easy kick, drill
- Total distance
- 3,400 m
- Estimated time
- 1 h 20 min
Focus: Five 200s building, alternating free and stroke, then fast/easy kick 50s, drill 100s and an easy pull, with turns at the end.
Warm-up (1,000 m, 23 min)
300 choice on 1 min rest
100 back stroke (easy, roll out shoulders) on 2:00
200 alternating 100 kick/100 pull on 4:00
100 alternating 25 freestyle catch-up/ 25 breast stroke on 2:30
12 x 25 (1. MP/ 2. Drill/ 3. Swim) on 45 secs
Main set (2,200 m, 51 min)
5 x 200 build (alt. free, non-free) on 3:30
10 x 50 kick alt. fast/easy on 1:10
4 x 100 drill (alt. free, non-free)
300 stretch out pull
Turns @ 9:45
Warm-down (200 m, 5 min)
100 back
50 free
50 KOB
Workout from coach Kaliah, January 13, 2019.
Abbreviations in this workout
- alt.
- Alternating, e.g. "alt. kick / swim"
- KOB
- Kick on back
- MP
- Warm-up drill: 10 m easy, 5 m underwater kick, 3 fast strokes, then easy to the wall