Drill rounds with a cue each, 100s between longer swims

Total distance

3,800 m

Estimated time

1 h 10 min

Focus: Swim/stroke and pull/kick/pull 300s, six rounds of drill, swim and streamline kick with a technique cue for each drill, then 100s between a 200, a 300 and a 400 on lane send-offs.

From a photo of the whiteboard, which is cut off on the right: a fourth set, and the warm-down, are not shown.

Warm-up (1,500 m, 31 min)

5 x 300 @ 5:00/+

Odds: swim, 3rd 50 non-free

Evens: pull - kick - pull

Drill set (900 m, 15 min)

6 rounds @ 2:30/+:

25 drill

50 swim

25 streamline kick

50 swim

Drills, and what each one is for:

6K switch: shoulder and hip roll

Catch-up: vertical forearm catch

Underwater recovery: stroke length

Finger drag: high elbow recovery

One arm: kick timing or breath timing

Main set (1,400 m, 25 min)

100 @ 1:35/1:40/1:45

100 @ 1:30/1:35/1:40

100 @ 1:35/1:40/1:45

200 @ 2:55/3:05/3:15

100 @ 1:35/1:40/1:45

300 @ 4:20/4:35/5:10

100 @ 1:35/1:40/1:45

400 @ 5:45/6:05/6:25

Workout from coach Matty, March 6, 2018.