Workout # 32 (3100 m) by Logan Keirstead

Saturday (3100 m)

Warm Up 830-850 (900 m)

2 x (100 free, 100 drill choice, 100 ABF, 100 pull choice, 50 kick choice)

Mini Sculling Set 850-910 (400 m)

4 x 25 play around with sculling

4 x 25 (12.5 scull up top, 12.5 scull at sides)

4 x 25 (12.5 strength sculling, 12.5 kicking on back)

4 x 25 1 arm free with rotation

Main Kick Set 910-945 (1600 m)

100: kick free – build

200: 100 swim choice, 100 IM kick

300: 50 kick on front, 50 kick on back

400: alt 50 free, 50 kick as far as you can underwater/turn onto back

300: 50 ABF , 50 kick on side

200: 100 pull free, 100 kick choice

100: kick free – build

Warm Down 945-955 (200 m)

50 pull free, 50 double arm back, 50 free, 50 breast 2 k/1 p

Warm Up

Main Set

Cool Down

Practices where this workout was used

Date Season Attendance Coache(s) Actions
[Cancelled] Saturday (Jan 31) 08:30 AM - 10:00 AM 2014-15 View