Workout # 28 (3250 m) by Logan Keirstead

SPRINTS 820-835 (200 m) 

30 s rest after each 25 (encourage 100% effort during the sprints) They are all stroke choice. 

2 x 25 build 

2 x 25 first 12.5 

2 x 25 second 12.5 

2 x 25 full sprint 

 

TRANSITION 835-845 (300 m)

2 x (50 swim choice, 50 kick choice, 50 pull free) 

 

MAIN 845-915 (1250 m) 

Concentrate on how stroke count changes throughout the set! Try to maintain lowest possible stroke count 

125 @ 80-90% effort, 15 s rest 

250 pull recovery, long and strong, 10 s rest

500 every 100 m is a build, 20 s rest

250 pull recovery, long and strong, 10 s rest

125 @ 90-100% effort, 15 s rest 

 

WARM DOWN 915-925 (500 m) 

200 drill IM with fins 

200 pull free

100 kick choice