Workout # 18 (3800 m) by Logan Keirstead
Activate
Warm Up (800 m) fins optional
200 free, 200 kick, 400 IM drill
Mini Pull Set (600 m) 10-15 s rest
200 build every 50 individually
2 x 100 @ moderate pace
4 x 50 12.5 of every 25 is a sprint
Main Set (1800 m)
6 x 25 kick choice
5 x 50 ABF (anything but free)
4 x 75 @ 80% (Pace times: 1:10, 1:15, 1:20, 1:25, 1:30)
3 x 100 IM (Pace times: 1:40, 1:45, 1:50, 1:55, 2:00)
2 x 200 Pull
400 IM (fins optional) NO DRILL
Warm Down (600 m)
2 x (100 back kick, 100 free pull, 100 m alt 25 dolpiin dives, 25 double arm back)
Warm Up
Main Set
Cool Down
Practices where this workout was used
- Created by Logan Keirstead on
- Modified by Logan Keirstead on