Deep side scull, fin kick, a continuous ladder or stroke 75s
- Total distance
- 3,200–3,600 m
- Estimated time
- 1 h 15 min
Focus: Choice and stroke swims with kick, then side scull and descending fin kick, and a choice: a near-continuous ladder from 100 to 400 with a harder 100 after each, or stroke 75s and building 150s.
From a photo of the whiteboard; no warm-down is shown.
Warm-up (600 m, 14 min)
100 choice swim
50 non-free swim
100 choice swim
50 non-free swim (a different stroke)
300 kick:
100 with board
50 without board
Main set 1 (1,200 m, 25 min)
2 rounds:
4 x 50 with fins @ 1:00/+
25 deep side scull
25 swim
4 x 100 kick with fins and board, Desc 1-4 @ 2:00/+
Main set 2 (1,400–1,800 m, 37–38 min)
Choose one:
A: relatively continuous; * means a slight increase in effort, focusing on one aspect of your speed (push-offs, kicking, breathing pattern, etc.)
100
100*
200
100*
300
100*
400
100*
B:
4 rounds:
4 x 75 (50 stroke/25 choice), 25/50 stroke effort
150 build by 50, stroke
Workout from coach Matty, August 21, 2018.
Abbreviations in this workout
- Desc., Des., Dec
- Descend: each repeat faster than the one before (1 to 4)