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

Date Season Attendance Coache(s) Actions
[Modified] Saturday (Oct 11) 10:00 AM - 11:30 AM 2014-15 9 Logan Keirstead View