Stroke 75s, sprints across the pool

Total distance

2,450–2,750 m

Estimated time

55 min to 1 h

Focus: Each stroke with a drill to warm up, then sprints across the pool from a dive: 60 m repeats on equal work and rest, and 30 m repeats with a width underwater.

Warm-up (1,250 m, 31 min)

200 choice on 1 min rest

4 x 75 free------- 1 x 75 free KOB

3 x 75 back------- 1 x 75 back catch-up

2 x 75 breast------1 x 75 Russian (hold five second glide)

1 x 75 fly--------1 x 75 fly KOB

All on 1:45

Main set: @9- Deep End: Width Set (1,200) (900–1,200 m, 17–22 min)

15 (or 10) x 4widths (60m) dives, interval based on 1:1 work-to-rest ratio

1. Free

2. IM

3. Choice

10 x 2 width (30m) (1 width underwater/1 width sprint swim) on 1:00, Dives

Warm-down (300 m, 7 min)

100 free

100 back

50 breast

50 KOB

Workout from coach Kaliah, January 27, 2019.

Abbreviations in this workout

IM

Individual medley: fly, back, breast, free

KOB

Kick on back