A coached swim club for adults at all levels of abilityWorkout # 27 (3500 m) by Logan Keirstead
Activation
Warm up 8-825: 3 x (100 swim, 100 kick, 100 pull)
Mini 825-840 400 m
4 x 25 kick all out 30 s rest 100 kick EZ
4 x 25 pull all out 30 s rest 100 kick EZ
Drills 840-855 600 m
2 x (50 back kick shoulder roll
50 1 arm back
50 6 kick-switch
50 catch up over body not over head
100 backstroke)
Main 855-915 1200 m
4 x 150 IM (no free, 50 fly-Bk-br) @ fastest pace is 2:30
2 x 150 free @ fastest pace is 2:15
4 x 75 IM (no free) @ fastest pace of 1:15
Warm down 915-925 400 m
100 double arm back, 100 kick choice, 100 IM drill, 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