Swim/pull/kick ladder, build 75s, stroke-count 50s, fast 25s

Total distance

3,450 m

Estimated time

1 h 15 min

Focus: A swim, pull and kick ladder from 100 to 200, then three rounds of 75s building by 25, drill/swim 50s counting strokes and fast 25s.

Warm-up (1,350 m, 30 min)

100 swim

100 pull

100 kick

150 swim

150 pull

150 kick

200 swim

200 pull

200 kick

Main set (2,100 m, 47 min)

3 x

4 x 75 build by 25

6 x 50 (25 drill + 25 swim stroke count)

4 x 25 fast @ 40-45"

From the GHM workouts archive.