Workout # 24 (2700 m) by Logan Keirstead
Warm Up 8-8:30 1200 m
200 free, 200 kick choice, 200 IM drill, 200 free, 200 pull
4 x 50 descending
Starts and Sprints 830-845 200 m
8 x 25 (12.5 sprint, 12.5 ez) walk backs
Turns and Sprints 845-9 400 m
Review of flip turns - 8 x 50 from middle
Main Set 9-915 600 m
8 x 75 IM alternating IM (no free) and Free @ 1:20, 1:25, 1:30, 1:35 OR REST = ~ 15 s on free, 10 s rest on IM
Warm Down 915-925 300 m
100 swim choice, 100 drill choice, 100 kick choice
Warm Up
Main Set
Cool Down
Practices where this workout was used
- Created by Logan Keirstead on
- Modified by Logan Keirstead on