Best-stroke kick, drill and turns, moderate/fast 50s
- Total distance
- 3,400 m
- Estimated time
- 1 h 15 min
Focus: Kick 100s, drill/build 75s and 50s working the turns, all in your best stroke, then rounds of moderate and fast 50s and a kick/swim 400.
From a photo of the whiteboard. Slower lanes add 5 or 10 seconds to the kick send-off.
Warm-up (400 m, 8 min)
400 SKPS
Kick set (600 m, 15 min)
6 x 100 kick @ 2:15 (+5/10):
2 x
2 choice
1 best stroke
Drill set (600 m, 12 min)
8 x 75 @ 1:30, 50 drill/25 swim build:
4 x
1 free
1 best stroke
Main set 1 (400 m, 9 min)
8 x 50 @ 1:10, best stroke: work the turns!
Main set 2 (1,000 m, 23 min)
20 x 50, best stroke or IM:
4 x
3 moderate @ 1:10
2 fast @ 1:30
Warm-down (400 m, 9 min)
400 kick/swim by 50
From the GHM workouts archive.
Abbreviations in this workout
- IM
- Individual medley: fly, back, breast, free
- SKPS
- Swim / kick / pull / swim, in equal parts †