Workout # 33 (2700 m) by Logan Keirstead

Warm up 8:30-8:50 1000 m 

2 x (200 swim ABF, 100 drill or kick, 200 pull free)
 
Mini set 8:50-9 300 m 
4 x 75 m 
50 drill choice, 25 kick 
 
Main 45 mins 9-945
Swim, kick, pull 1200 m 
2 x 
( 8 x 25 sprint 
4 x 50 kick 25 EZ, 25 build
2 x 100 sprint in & out of flags ) 
 
Warm down 200 
200 choice 

Warm Up

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Main Set

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Cool Down

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Practices where this workout was used

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