Sprint 100s on long rest, dives, a timed 50

Total distance

3,050 m

Estimated time

1 h 15 min

Focus: Speed: ten 100s with sprinted 50s and a strong finish on plenty of rest, IM 100s, then dives with IM walkbacks and an all-out timed 50.

Long course.

Warm-up (1,100 m, 27 min)

300 choice

4 x 100 drill (2 free/ 2 choice) on 2:45, 3:00

8 x 50 (50 drill/ 25/sprint/25 easy) on 1:10

Main set (1,650 m, 41 min)

10 x 100 @ 2:30 Alt. free/non-free

50 sprint/ 25 easy/ 25 sprint strong finish

4 x 100 IM (25/25/25/25) on 2:30

100 drill on 2:30

Dives @7:10:

4 x 25 IM walkbacks

50 AO timed

Warm-down (300 m, 7 min)

100 free

100 back

100 KOB

Workout from coach Kaliah, January 20, 2019.

Abbreviations in this workout

alt.

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

IM

Individual medley: fly, back, breast, free

KOB

Kick on back

AO

All-out effort