World Class Workouts 12: A Distance Set From Open Water Champ Kalyn Keller

Kalyn Keller

[Editor's Note: This article originally appeared in March, 2003.]

Our next comes from a young lady whose best years are likely still ahead of her. Kalyn Keller of Phoenix, Arizona, is only 17 years old, but she has already raked in an impressive list of accomplishments in her few short years on the elite swimming scene.

Having represented the United States internationally three times (1999 Pan American Games, 2001 Goodwill Games and 2002 Short Course World Championships), Kalyn also owns a U.S. National title in the 800m freestyle.

Equally impressive as her speed is her ability to switch from pool ingenue to ocean swimming distance diva: She owns two Open Water National titles in the 5K (2000 and 2002). To have this resume so early in her career proves that Kalyn is a force to be reckoned with, both in the pool and the ocean.

Kalyn's workout is a little bit of everything with a distance slant, incorporating pulling, some explosive kicking, stroke work and endurance drills into one 8,200-yard challenge.

Even Kalyn admits that "It's a pretty long workout!" But such excuses aren't necessary: People who attempt these sets will be serious endurance athletes looking to build their base in preparation for the upcoming swimming and triathlon season.

However, there will be suggestions for modifying the workout to more earthbound capabilities later in the article.

Warm-Up
300 easy free
900 - (300 kick/300 pull/ 300 swim)

Kick Set
3 x 100 @ 1:50 descend (each 100 is faster than the previous one)
4 x 25 @ :40 sprint kick
3 x 100 @ 1:40 descend
4 x 25 @ :40 sprint kick
3 x 100 @ 1:30 descend
4 x 25 @ :40 sprint kick

Stroke-Specific Set
20 x 50's:
1 - drill @ 1:00
2 - build @ :45 (get faster throughout each interval)
1 - strong (90 percent effort) @ :45
1 - easy @ 1:00
(repeat through four times, varying strokes)

Main Set
15 x 300 (one minute rest between sets)
3 @ 3:30
3 @ 3:25 (pull)
3 @ 3:20
3 @ 3:15 (pull)
3 @ 3:10

300 Easy

TOTAL: 8,200 yards

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