Hold-average 75s and 25s, then goal-time 100s

Total distance

4,000 m

Estimated time

1 h 25 min

Focus: Hold your average on 75s and on 25s, then swim 100s aiming for the two averages added together; after stroke-count drill rounds and pull 100s.

Warm-up (1,800 m, 41 min)

4 rounds:

75 Free + 50 BK

6 rounds with 10-15" rest:

25 drill

50 SC swim

25 kick no board

7 x 100 Pull @ 1:45, 4th 25 non-free

Main set 1 (1,800 m, 36 min)

8 x 75 @ 1:15 / 1:20 / 1:30 - hold average

16 x 25 @ 30 / 35 - hold average

8 x 100 @ 1:35 / 1:40 / 1:45 / +

75 + 25 average from above sets = goal time

Main set 2 (400 m, 8 min)

400 choice

Workout from coach Matty, January 22, 2019.

Abbreviations in this workout

BK

Backstroke

SC

Stroke count; the fewest strokes you can take per length