100s with easy 50s on dropping send-offs, a 50-to-150 pyramid
- Total distance
- 4,500 m
- Estimated time
- 1 h 30 min
Focus: Kick, swim and drill to warm up, then 100s with easy 50s on send-offs that drop from 1:30 to 1:15, and a pyramid of 50s, 100s and 150s.
Warm-up (800 m, 17 min)
400 choice
400: 2 x (50 kick + 50 swim + 50 drill + 50 swim)
Main set 1 (1,500 m, 30 min)
50s and 100s are on the same send-off
1 x 50 easy + 4 x 100 @ 1'30"
2 x 50 easy + 3 x 100 @ 1'25"
2 x 50 easy + 2 x 100 @ 1'20"
1 x 50 easy + 1 x 100 @ 1'15"
200 easy
Main set 2 (1,800 m, 33 min)
4 x 50 @ 45"
4 x 100 @ 1'30"
4 x 150 @ 2'15"
4 x 100 @ 1'30"
4 x 50 @ 45"
Warm-down (400 m, 9 min)
200 drill
200 easy
From the GHM workouts archive.