Breaststroke with three kicks, backstroke roll, swim/pull rounds

Total distance

4,250 m

Estimated time

1 h 25 min

Focus: Breaststroke 25s with dolphin, flutter and whip kick, side kick and backstroke switch drills, choice and back/breast 100s, then five rounds of a swim 150 and a pull 250.

Warm-up (600 m, 17 min)

100 swim choice

4 x 25 breast w/ dolphin kick @ 35/+

100 swim choice

4 x 25 breast with flutter kick @ 35/+

100 swim choice

4 x 25 breast w/ whip kick @ 35/+

Drill set (850 m, 19 min)

8 x 50 25 side kick / 25 backstroke swim (roll focus) @ 1:05/ 1:10/+

6 x 75 backstroke (25 bk switch/ 25 4K switch/ 25 regular stroke) @ 1:30/+

Main set 1 (800 m, 16 min)

8 x 100 alternating:

choice @ 1:30/1:35/+

50 back/50 breast (the middle 50, 25 back/25 breast, is sprint) @ 1:45

Main set 2 (2,000 m, 36 min)

5 rounds:

150 swim @ 2:30/2:40/+

250 pull @ 3:50/4:00/+

Workout from coach Matty, March 1, 2018.

Abbreviations in this workout

BK

Backstroke