Streamline kick, build/max 400s

Total distance

2,800 m

Estimated time

1 h

Focus: Practice B: kick 200s with a streamline build and an all-out streamline 25, paddle pull with max 25s, then 400s of easy, build and max swimming, and a max 100.

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

Warm-up (500 m, 11 min)

100 swim ez

100 kick w / KB

100 pull w / buoy

100 drill

100 swim fast

Kick set (600 m, 15 min)

2 x 200 kick @ 5

25 ez w / KB + 25 streamline build + 25 streamline AO + 25 ez x 2

1 FR

2 BK

3 BR

+ 200 CH ez

Pull set (300 m, 6 min)

300 pul w / paddles

25 ez + 25 build + 25 max + 25 ez x 3

Main set 1 (900 m, 18 min)

2 x 400 @ 10

25 ez + 50 build + 50 max + 25 ez

+ 100 CH ez

Main set 2 (100 m, 2 min)

100 FR max

Warm-down (400 m, 8 min)

100 BK

200 CH

100 FR glide

Workout from coach Angela, June 16, 2018.