Swim/pull 600, 400 and 200 with fast 100s between

Total distance

4,100 m

Estimated time

1 h 20 min

Focus: Swim and kick/drill rounds, pull 75s with quick 25s, then a 600, 400 and 200 swim or pull with 100s on tight send-offs between them.

A weekday practice. Only lanes 3 and 4 are expected to make the first send-offs; everyone else adjusts them. You should be tired after the main set.

Warm-up (900 m, 19 min)

3 rounds:

200 swim

100 (50 kick/50 drill)

Pull set (1,000 m, 21 min)

8 rounds:

75 (50 free/25 non-free) pull @ 1:20/1:30/+ (lane 1 swims this 75)

2 x 25 swim, 1 @ 30", 1 @ 20"

Take the rest at the change-over to put on gear

Main set (2,200 m, 41 min)

600 swim or pull @ 8:45/9:00/+

4 x 100 @ 1:25/+ (about 10-15" rest)

400 swim or pull @ 5:40/5:50/6:00/+

2 x 100 @ 1:20/+ (about 5-10" rest)

200 swim or pull @ 2:45/2:50/2:55/+

1 x 100 @ 1:15/+

300 easy

Workout from coach Matty, March 14, 2019.