Workout # 23 (3100 m) by Logan Keirstead

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Warm up 830-850

800 m 
200 free, 100 IM KICK, 200 free pull, 100 IM drill, 100 swim choice, 100 IM 
 
Turns 850-905
 
 
Mini 905-915 
4x75 : 50 free, 25 ABF 
Increase effort & rest 
Bilateral breathe
 
Main 910-945 * try without fins 
100 IM 2
200 50 fly/50 free 4
300 50 breast/50 free 6
400 50 back/50 free 8
300 50 best stroke/50 free 6
200 50 worst stroke/ 50 free 4
100 IM 2
 
Warm down 945-55
100 IM kick
150 free pull
100 swim choice 

Warm Up

Main Set

Cool Down

Practices where this workout was used

Date Season Attendance Coache(s) Actions
Saturday (Oct 4) 08:30 AM - 10:00 AM 2014-15 12 Logan Keirstead View