Easy/fast 100s and 200s within five seconds of your best

Total distance

4,350 m

Estimated time

1 h 30 min

Focus: Drill 75s and kick/fast 50s to warm up, then four rounds of easy and fast 100s and 200s, the fast ones within five seconds of your best, and IM 50s.

Warm-up (1,300 m, 28 min)

400 SKPS on 1min rest

8 x 75 drill (free/ choice) on 1:45

6 x 50 (25 KOB/ 25 fast choice) on 1:00

Main set (2,800 m, 56 min)

4 rounds (2 free/ 2 choice):

100 easy

200 fast (PB +5)

200 easy

100 (PB+5)

8 x 50 IM (12.5/12.5/12.5/12.5) on 1:00

Warm-down (250 m, 6 min)

100 free

100 back

50 KOB

Workout from coach Kaliah, February 24, 2019.

Abbreviations in this workout

IM

Individual medley: fly, back, breast, free

KOB

Kick on back

SKPS

Swim / kick / pull / swim, in equal parts †

PB (personal best)

Personal best; PB+10 = within 10 seconds of your best time