Hypoxic 25s, free/stroke 100s, pull/swim 200s
- Total distance
- 4,200 m
- Estimated time
- 1 h 25 min
Focus: Aerobic volume: an SKPD warm-up, 25s on three breaths, 100s half free and half stroke, then 200s alternating pull and swim.
Warm-up (800 m, 15 min)
800 SKPD
Main set 1 (600 m, 15 min)
24 x 25 3 breaths
Main set 2 (1,200 m, 27 min)
12 x 100 50 Fr/50 non-Fr
Main set 3 (1,600 m, 31 min)
8 x 200:
O: Pull
E: Swim
Workout from coach Matty, January 3, 2019.
Abbreviations in this workout
- O: / E:
- What to do on the odd and even repeats
- FR
- Freestyle
- SKPD
- Swim / kick / pull / drill, in equal parts †