Kick, pull, drill and swim 100s in one stroke a round

Total distance

4,300 m

Estimated time

1 h 40 min

Focus: Four rounds of 100s in one stroke: two kick, two pull, two drill and two swim, then a fast 100 of that stroke and an easy 50.

From a photo of the whiteboard.

Warm-up (400 m, 8 min)

400 swim easy

Main set (3,800 m, 1 h 31 min)

4 rounds, the same stroke for the full round:

8 x 100:

2 kick @ 2:20

2 pull @ 1:50

2 drill @ 2:10

2 swim @ 1:40

100 stroke fast @ 2:30

50 easy @ 1:30

Warm-down (100 m, 2 min)

100 easy, or more

From the GHM workouts archive.