Workout # 15 (3100 m) by Logan Keirstead

Activation 8-805: Neck, arms, hips, legs

Warm up 805-825: 800 m

2 x (100 pull, 100 kick, 100 swim)

4 x 50 decelerating

Sprints 825-845: 400 m

4 x (4 x 25 IM) 20 s rest per 25 m

1^st time: build

2^nd time: sprint

3^rd time: 1^st 12.5 sprint, 2^nd 12.5 ez

4^th time: 1^st 12.5 ez, 2^nd 12.5 sprint

Main 845-915: 1500 m

5 x 300, 30 s rest

1)      300 IM

2)      100 worst stroke, 100 best stroke

3)      Free

4)      100 pull, 100 kick

5)      Each 100 = build

Warm Down 915-925: 400 m

100 IM drill, 100 swim choice, 100 pull free, 100 kick choice