A coached swim club for adults at all levels of abilityWorkout # 14 (2900 m) by Logan Keirstead
Activate: (5 mins) Neck, arms, hips, legs
Warm Up: (20 mins) 800 m
2 x (100 pull free, 100 kick fly, 100 backstroke, 100 drill IM)
Mini Pull/Sculling Set: (15 mins) use bouy 600 m
4 x (50 m: 25 scull, 25 pull
50 m: 12.5 pull, 25 scull,12.5 pull
50 m: 25 pull, 25 scull)
Drills (15 mins: TBD)
Main Set: (30 mins) 15 s rest between each interval (1200 m)
50 fly, 100 back kick, 150 breast, 150 free kick, 100 fly, 50 back kick
50 fly kick, 100 back, 150 breast kick, 150 free, 100 fly kick, 50 back
Warm Down: 10 mins (300 m)
100 back, 100 breast kick, 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