Fin kick, swim and pull 100s on 1:45

Total distance

3,000 m

Estimated time

1 h

Focus: IM drill and swim to warm up, then two rounds of three fin-kick 100s, three free swim 100s and three free pull 100s, all on 1:45.

Warm-up (1,000 m, 20 min)

400 mix @ 7:00

400 IM drill @ 8:00

2 x 100 IM swim @ 2:00

Main set (1,900 m, 37 min)

2 rounds:

3 x 100 kick with fins @ 1:45

3 x 100 free swim @ 1:45

3 x 100 free pull @ 1:45

100 free drill @ 2:30

Warm-down (100 m, 3 min)

100 @ 2:30

Workout from coach Dylan, February 9, 2022.

Abbreviations in this workout

IM

Individual medley: fly, back, breast, free