Build-to-sprint 200s with easy 100s

Total distance

3,700 m

Estimated time

1 h 25 min

Focus: Six rounds of a 200 building to a sprint and an easy 100, alternating free and stroke, then strong IM 50s, drill/swim 100s and pull 50s.

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

300 choice

8 x 50 (25 KOB/ 25 easy) on 1:00

12 x 25 @ 45" as 4 rounds:

1) Drill

2) MP

3) Swim

Main set (2,500 m, 53 min)

6 x 300 as

200 build to sprint on 3:30/4:00 (alt. free/non-free)

----1 min rest-----

100 easy free on 2:00/ 2:30

4 x 50 IM strong on 1:15/ 1:30

2 x 100 choice (50 drill/ 50 swim) on 2:45/3:00

6 x 50 Pull @ 1:00 Alt Free/non-Free

Warm-down (200 m, 5 min)

50 free

50 back

50 breast

50 KOB

Workout from coach Kaliah, January 19, 2019.

Abbreviations in this workout

alt.

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

IM

Individual medley: fly, back, breast, free

KOB

Kick on back

MP

Warm-up drill: 10 m easy, 5 m underwater kick, 3 fast strokes, then easy to the wall