Underwater 50s, fish kick, breakouts
- Total distance
- about 2,650 m
- Estimated time
- 1 h 10 min
Focus: IM-order 50s with 15 m underwater, fish kick with fins on front, back and side, rounds of fish kick 25s and breakout 50s by stroke, and IM 75s.
Warm-up (300 m, 7 min)
300 as 4 x 75 [25 swim + 25 streamline kick + 25 drill]
Pre-set (400 m, 14 min)
8 x 50 IM order @ 1:45 - 2
15 underwater + 35 swim
Drill set (about 450 m, 11 min)
16 x width fish kicks w / fins @ 30 (+30 sec after each 4)
1 - 4 front kick
5 - 8 back kick
9 - 12 full kick
13 - 16 tempo
+ 200 (50 DA BK + 50 BR)
Main set 1 (800 m, 24 min)
3 rounds:
6 x 25 @ 45 fish kicks w / fins
2 x 50 @ 1:30 break out + swim
R1 FLY + 30 sec rest after round
R2 BK + 1 min rest after round
R3 FR
+ 50 ez DA BK [after round 1 & 2]
Main set 2 (400 m, 10 min)
4 x 75 @ 2'
1) 25 FLY + 25 BK + 25 BR
2) 25 BK + 25 BR + 25 FR
3) 25 BR + 25 FR + 25 FLY
4) 25 FR + 25 FLY + 25 BK
+ 100 IM DPS
Warm-down (300 m, 6 min)
300 CH mix
Workout from coach Angela, July 21, 2018.
Abbreviations in this workout
- R1, R2
- Round 1, round 2 of a repeated block
- FR
- Freestyle
- BK
- Backstroke
- BR
- Breaststroke
- IM
- Individual medley: fly, back, breast, free
- CH
- Your choice of stroke
- DAB
- Double arms on back: backstroke with both arms together
- ez
- Easy
- DPS
- Distance per stroke