Katie Ledecky Did This Workout With Simon Shi

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Total Distance  7100m 

Warm Up 

800m Choice 

4x 150 on 2:30 as Kick-Drill-Swim Different stroke each 50

Pre Set 2x (1st round fins 2nd round no fins) 

4x 50 on 50” as 35m kick, 15 swim 

100 on 1:40 as 50 drill fly, 50 stroke 

100 on 1:50 kick

6x 50 on 50” 35m Fast, 15m easy

Main Set

4x 200 on 2:30 

600 on 7:30 Negative Split

4x 200 on 2:20 fins, and Paddles 

400 on 5:00 no gear Fast 

4x 100 on 1:20 paddles only 

12x 100 on 1:30 no gear as 4 moderate, 4 Strong, 4 Fast 

Cool Down 100m 

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