Pull 200s with shark-fin drill or backstroke, free and IM 100s

Total distance

3,700 m

Estimated time

1 h 20 min

Focus: Fast/choice kick 50s, pull 200s starting with shark-fin drill, free and IM 100s, pull 200s starting with backstroke, and stroke/free 50s.

Warm-up (1,200 m, 26 min)

800 WU (200 swim, 200 kick, 200 drill, 200 pull)

8 x 50 kick (odds fast, evens choice)

Main set (2,400 m, 53 min)

3 x 200 pull (50 Shark drill + 150 pull)

8 x 100 (4 free + 4 IM)

3 x 200 Pull (50 back + 150 free)

8 x 50 (25 non-free + 25 free)

Warm-down (100 m, 2 min)

100 WD

From the GHM workouts archive.

Abbreviations in this workout

WU

Warm-up

WD

Warm-down (cool-down)

IM

Individual medley: fly, back, breast, free