Fifty 50s: breathing, fin kick, back, breast drill

Total distance

4,000 m

Estimated time

1 h 30 min

Focus: A long warm-up with backstroke and sculling, then fifty 50s in groups of ten: free breathing every fifth stroke, dolphin kick and backstroke with fins, free without fins, and breaststroke drill.

Warm-up (1,500 m, 33 min)

500 every 4th 25 backstroke

400 every 4th 25 scull

300 kick flutter 50 / choice 25

200 drill

100 reverse IM

Main set (2,500 m, 57 min)

50 x 50:

10 Free @ 50" 5 cycle breathing

10 Fins dolphin kick @ 50"

10 Fins swim (Backstroke) @ 1:00

10 Free No fins @ 1:00/45"

10 Breaststroke drill @ 1:10

Workout from coach Matty, January 8, 2019.

Abbreviations in this workout

IM

Individual medley: fly, back, breast, free