A coached swim club for adults at all levels of abilityWorkout # 30 (3400 m) by Logan Keirstead
Warm up 900 m
200 free, 100 kick, 200 pull, 200 IM drill
4 x 50 descending
Free turns/mini set 400 m
2 x 50 - 5 strokes, somersault
2 x 50 - streamline 7 m off walls
4 x 50 - from middle, sprint in and out of wall
Main set 1600 m
10 - 15 s between each interval
200 free build
4 x 50 Breast
200 free build
4 x 50 back
200 free build
4 x 50 fly
200 free build
200 IM
Warm down 300 m
100 swim, 100 kick, 100 pull
Warm Up
Main Set
Cool Down
Practices where this workout was used
- Created by Logan Keirstead on
- Modified by Logan Keirstead on