Drill/DPS 50s, fin kick, 50s with every third kicked

Total distance

3,100 m

Estimated time

1 h 20 min

Focus: Option B: IM drill/swim and DPS 50s, a fin kick 600 building every fourth 25, 50s with every third one kicked, paddle pull, and drill 25s with every third one max.

Option B of two posted for this day; option A has its own page.

Warm-up (400 m, 9 min)

100 FR

100 kick

100 IM

100 FR w / fins

Drill set (400 m, 16 min)

8 x 50 @ 2'

1 IM order [25 drill + 25 swim]

1 FR DPS

Kick set (600 m, 11 min)

600 kick w / fins [every 4th 25 build to fast]

Main set 1 (800 m, 22 min)

12 x 50 CH @ 1:30 - 1:45 [every 3rd kick]

+ 200 pull w / paddles

Main set 2 (500 m, 13 min)

12 x 25 CH drill @ 45 - 60 [every 3rd max]

+ 200 FR glide w / fins

Warm-down (400 m, 8 min)

400 CH mix ez

Workout from coach Angela, July 26, 2018.