Workout # 10 (3750 m) by Logan Keirstead
Warm up (20 mins) 800 m
4 x (100 drill, 100 kick)
1) Reverse IM
2) Free
3) Back
4) IM
Mini set (20 mins) 750 m
3 x 150 choice swim
1) 1st 50 m build
2) 2nd 50 m build
3) 3rd 50 m build
2 x 150 pull choice
1) 1st 75 m build
2) 2nd 75 m build
Drills (10 mins) Breast kick ( focus on reaching heels to hands & finishing the kick ) 300 m
2 x 50 m breast kick hands at side on front
2 x 50 breast kick hands at side on back
2 x 50 : 1 breast kick, 1 fly kick
Main (30 mins) 1400 m
Round 1 – 15 mins, 70-80% effort
4 x 25 IMO @ 20 s rest
4 x 75 IMO (no free) 20 s rest
2 x 100 IM 20 s rest
Round 2 – 15 mins
4 x 50 CHOICE @ 20 s rest
3 x 100 CHOICE @ 20 s rest
2 x 150 CHOICE @ 20 s rest
Warm down (10 mins) 500 m
100 free, 100 pull free, 100 kick choice, 100 IM drill, 100 choice
Warm Up
Main Set
Cool Down
Practices where this workout was used
- Created by Logan Keirstead on
- Modified by Logan Keirstead on