Fin kick, then swim, with free pull

Total distance

3,400 m

Estimated time

1 h 15 min

Focus: Two rounds, kick with fins the first time and swim without fins the second: 100s, 50s and hard 25s, with a free pull 200 after the 100s and the 50s.

Warm-up (400 m, 8 min)

300 mix

2 x 50 kick/swim, 1 free, 1 back

Main set (2,950 m, 1 h 3 min)

2 rounds (round 1 kick with fins, round 2 swim without fins):

6 x 100

200 free pull

6 x 50

200 free pull

6 x 25 hard

50 scull

Warm-down (50 m, 1 min)

50 choice

Workout from coach Dylan, February 6, 2022.