Workout # 12 (3100 m) by Logan Keirstead
Activation: Neck, arms, hips, legs
Warm up (20 mins) 800 m: 200 swim choice, 100 kick on your back, 100 pull free 200 IM drill, 100 kick choice, 100 pull free
Starts, Turns & Sprints (30 mins) 300 m
4 x 25 m starts w pull outs (video taped)
Review Breast Turn
4 x 50 from middle (working on turn)
Main (30 mins) 1600 m
400 IM, third lap of each 100 m = sprint *fins optional
400 free, every 100 m = build
400 choice, 50 kick, 50 pull
200 IM, every 50 m build
200 free, every 100 m build
Warm down (10 mins) 400 m
100 IM drill, 100 breast kick, 100 pull free, 100 swim choice
Warm Up
Main Set
Cool Down
Practices where this workout was used
- Created by Logan Keirstead on
- Modified by Logan Keirstead on