Four rounds of a free 200 and two 100s

Total distance

3,300 m

Estimated time

1 h

Focus: Pull and fin kick to warm up, then four rounds of a free 200 on 3:15 and two free 100s on 1:35, fin kick/swim and breathing pull.

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

200 free swim @ 3:30

200 swim, 50 back + 50 free @ 3:30

4 x 100 pull, focus on catch @ 1:40

4 x 100 kick with fins @ 1:45

Main set (2,000 m, 37 min)

4 rounds:

200 free swim @ 3:15

2 x 100 free swim @ 1:35

200 with fins, 25 kick + 25 swim @ 3:30

200 pull, breathing 3-5 @ 3:30

Warm-down (100 m, 2 min)

100 @ 2:00

Workout from coach Dylan, February 21, 2022.