Breathing pull 200s, rounds of kick, swim and pull

Total distance

4,100 m

Estimated time

1 h 20 min

Focus: Pull 200s breathing every 3 and 5 or 3 and 7, then three rounds of kick 100s, 50s, pull 100s and 100s on changing send-offs.

Warm-up (900 m, 20 min)

400 swim, every 4th 25 dolphin kick

10 x 50 @ 1:00:

odd: swim (turns focus)

even: Kick

Pull set (800 m, 14 min)

4 x 200 pull @ 3:00 / 3:10 / 3:20 / +

1 & 3: 3 - 5 breathing pattern

2 & 4: 3 - 7 breathing pattern

Main set (2,400 m, 47 min)

3 rounds:

2 x 100 kcik @ 2:00 / 2:10 / +

2 x 50 @ 45" / 50" / +

2 x 100 pull @ 1:35 / 1:45 / +

3 x 100 @:

1:25 - 1:20 - 1:30

1:30 - 1:25 - 1:35

1:35 - 1:30 - 1:40

Workout from coach Matty, January 24, 2019.