IM kick with a fast 25, kick/swim 150s, fast/easy 400

Total distance

3,050 m

Estimated time

1 h 10 min

Focus: Stroke/free 50s and kick/swim 75s, IM kick 100s with the fast 25 moving through each, kick/swim 150s and a 400 of fast 25s and easy 75s.

Warm-up (1,000 m, 22 min)

300 WU

300 (25 kick + 25 drill)

8 x 50 (25 non-free + 25 free) @ 1'

Main set (1,850 m, 43 min)

6 x 75 (25 kick + 50 swim) @ 1'30"

4 x 100 IM kick:

1st: 1st 25 fast

2nd: 2nd 25 fast

3rd: 3rd 25 fast

4th: 4th 25 fast

4 x 150 (2 x [25 challenging kick, 50 swim])

400: 25 fast + 75 easy

Warm-down (200 m, 5 min)

4 x 50 (25 DAB + 25 swim)

From the GHM workouts archive.

Abbreviations in this workout

WU

Warm-up

IM

Individual medley: fly, back, breast, free

DAB

Double arms on back: backstroke with both arms together