An 800 ladder, free 50s on 55 seconds

Total distance

3,100 m

Estimated time

1 h

Focus: Fin kick, fin swim and scull/drill to warm up, then an 800 ladder and free 50s on 55 seconds, the last four with fins.

Warm-up (1,200 m, 23 min)

400 mix @ 7:00

400 kick with fins @ 8:00

4 x 50 swim with fins @ 55"

200 scull/drill/drill/drill @ 4:00

Main set (1,700 m, 32 min)

800 prog ladder @ 14:00

12 x 50 free swim @ 55"

4 x 50 free swim with fins @ 55"

100 free drill @ 2:30

Warm-down (200 m, 4 min)

200 @ 4:00

Workout from coach Dylan, February 11, 2022.

Abbreviations in this workout

Prog ladder

Not yet explained