200-400 swim warm-up
200 kick
100 build
6×50 drill @ 1:00
Optional:
2x [
50 build @ 1:00
4×25 as 5-8 underwater dolphin kicks fast, rest easy swim @ 45
50 fast @ :50
30s extra rest ]
Main Set:
1 or 2 rounds [
4×400 @ 7:20/7:45/8:00
– 1 as swim smooth DB: 6:50
– 2 as negative split DB: 6:44
– 3 @ 800m pace DB: 6:36
– 4 as fast DB: 6:30 *** break-through set … finally not just dying ***
2 min extra rest
6×50 fast @ 1:20 ]
Block Dive practice
200 Cool Down
TOTAL: 2700m-5200m DB: 4000