Workout # 13 (2700 m) by Logan Keirstead
1 KM swim challenge for time
Activation: Neck, arms, hips, legs
Warm up (20 mins) 800 m
2 x (100 swim, 100 kick, 100 pull, 100 drill)
Mini set (20 mins) 600 m
2 x 50 free from middle (work on freestyle turns: fast IN & OUT of wall) @ 15 s rest
2 x 100 WORST STROKE (NOT FREE) @ 20 s rest
2 x 50 free from middle (work on freestyle turns: fast IN & OUT of wall) @ 15 s rest
2 x 100 BEST STROKE (NOT FREE) @ 20 s rest
Drills (10-15 mins) Freestyle drills TBD by Shelby
Main (20 mins) 1 KM swim challenge for time, 1000 m
Josh 12:56 ~ 1:18 / 100 m
Etienne: 14:45 ~ 1:28 / 100 m
David 14:53 ~ 1:29 / 100 m
Donna 15:35 ~ 1:34
Genvieve 15:20 ~ 1:32
Christine 19:56 ~ 2:00 / 100 m
Jean Marc 16:45 ~ 1:40 / 100 m
Reno 16:39 ~ 1:40 / 100 m
Charles 18:35 ~ 1:52 / 100 m
Jean Guy 21:20 ~ 2:08 / 100 m
Dave 18:25 ~ 1:50 / 100 m
Marie Eve 27:25 ~ 2:44 / 100 m
Tanya 27:23 ~ 2:44 / 100 m
Warm down (10 mins) 300 m
100 ABF, 100 kick choice, 100 pull free
Warm Up
Main Set
Cool Down
Practices where this workout was used
- Created by Logan Keirstead on
- Modified by Logan Keirstead on