Kick and paddle pull, underwater-kick 200s with fins – Masters swim workouts

Total distance: 3,000 m
Estimated time: 1 h 5 min

Focus: Practice B: tombstone kick, paddle pull, 200s of an all-out IM-order 25 off a 15 m underwater kick and an easy free 25, without and then with fins, and a fast 100 between streamline kick and an easy 25.

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

Warm-up (400 m, 8 min)

100 FR

100 12.5 kick + 12.5 swim

100 IM order

100 FR fins & paddles

Kick set (300 m, 8 min)

2 x 150 kick @ 30 REST

25 tombstone kick w / KB + 50 kick w / KB

1 no fins

2 fins

Pull set (400 m, 8 min)

400 pul w / paddles

25 BK + 50 FR + 25 6 beat (arm extended upward)

Main set 1 (800 m, 17 min)

2 x (2 x 200) @5

25 IM order AO (15m underwater kick + 10m swim) + 25 FR ez

R1 no fins

R2 fins

Main set 2 (600 m, 14 min)

25 streamline kick build +100 fast + 25 ez

Warm-down (500 m, 9 min)

200 fins & paddles

200 fins

100 no equipments

Workout from coach Angela, June 10, 2018.