200s, 100s and 50s with a strong part rotating

Total distance

3,300 m

Estimated time

1 h 5 min

Focus: IM drill and swim 25s, then 200s with one strong 50 and 100s with one strong 25, rotating through each, with drill between, and descending free/back 50s.

Warm-up (800 m, 17 min)

400 swim mix

200 Kick

200 Pull or drill

Drill set: IM (400 m, 10 min)

200 IM drill

8 x 25 IM swim @ 40"

Main set (1,900 m, 35 min)

100 drill

4 x 200 @ 3:15, one 50 in each 200 strong (rotating)

100 drill

4 x 100 @ 1:45, one 25 in each 100 strong (rotating)

100 drill

8 x 50 @ 55" Desc 1-4, F/B

Warm-down (200 m, 4 min)

200 choice

From the GHM workouts archive.

Abbreviations in this workout

IM

Individual medley: fly, back, breast, free

Desc., Des., Dec

Descend: each repeat faster than the one before (1 to 4)