Five rounds of breathing pull, kick/drill and a 400

Total distance

4,500 m

Estimated time

1 h 35 min

Focus: Option 1, one long set: five rounds, each faster, of pull 50s at minimum stroke count, breathing every fifth stroke and three breaths a 25, streamline kick, catch-up and negative-split 50s, and a free 400.

Option 1 of two posted for this day; option 2 has its own page.

Main set (4,500 m, 1 h 33 min)

5 rounds (Desc. 1->5):

6 x 50 pull @ 1:00

1) Min SC

2) 5 cycle

3) 3 breaths per 25

2 rounds:

25 streamline kick

25 catch up

50 NS stroke count

400 free swim

Workout from coach Matty, August 7, 2018.