Strong/easy 100s, kick 50s
- Total distance
- 3,700 m
- Estimated time
- 1 h 20 min
Focus: Eight rounds of a strong 100 held at the same pace and an easy technique 100, then kick 50s and pull/easy 50s.
Warm-up (1,000 m, 22 min)
300 choice on 1 min rest
8 x 50 (25 pull no pull buoy/ 25 strong) 4 free/4 choice on 1:00
12 x 25 on 40, 50
1. Drill
2. MP
3. Swim
Main set (2,400 m, 51 min)
8 rounds (4 free/ 4 choice):
100 strong keeping same pace on 1:45
100 easy work technique on 2:00
8 x 50 kick (alt. w/board/ w/o board) on 1:10
4 rounds:
50 pull choice on 1:00
50 easy choice on 1:00
Warm-down (300 m, 7 min)
100 free
100 back
50 catch up backstroke
50 scull
Workout from coach Kaliah, January 6, 2019.
Abbreviations in this workout
- alt.
- Alternating, e.g. "alt. kick / swim"
- MP
- Warm-up drill: 10 m easy, 5 m underwater kick, 3 fast strokes, then easy to the wall