Kick/swim/build 100s, IM drill, building 100s, timed 25s

Total distance

3,550 m

Estimated time

1 h 20 min

Focus: Kick on the back, swim and build 100s, pull 300s around IM drill 100s, then building 100s on lane send-offs and timed sprint 25s.

Warm-up (1,500 m, 35 min)

600 (200 swim, 50 kick, 50 drill)

6 x 100 (25 kick on back + 50 swim + 25 build)

300 pull

Main set (1,750 m, 39 min)

6 x 100 IM drill

300 pull

6 x 100 build @ 1'40"/1'50"/2'…

10 x 25 sprint, timed

Warm-down (300 m, 6 min)

300 WD

From the GHM workouts archive.

Abbreviations in this workout

WD

Warm-down (cool-down)

IM

Individual medley: fly, back, breast, free