50s on send-offs from 1:10 down to 45 seconds

Total distance

3,300 m

Estimated time

1 h 5 min

Focus: Two halves, each with a swim/pull/kick warm-up: descending 50s on send-offs that drop from 1:00 to 45 seconds, then 50s of drill, stroke, pull and strong swimming on send-offs from 1:10 down to 55 seconds.

Our reading: one practice in two halves. The second half may instead be a version for slower lanes.

Warm-up (600 m, 12 min)

300 swim

200 Pull

100 kick

Main set 1 (1,100 m, 22 min)

8 x 50 @ 1'00" Des 1-4, 5-8

6 x 50 @ 55" (25 fast + 25 easy)

4 x 50 @ 50" strong

2 x 50 @ 45" keep the interval

100 easy

Main set 2 (1,600 m, 32 min)

300 swim

200 pull

100 kick

2 x 50 @ 1'10" (shark fin drill + smooth)

4 x 50 @ 1'05" (25 non-free + 25 free)

6 x 50 pull @ 1'

8 x 50 strong @ 55"

Workout from coach Katrina, October 8, 2016.

Abbreviations in this workout

Desc., Des., Dec

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