Workout # 34 (3200 m) by Logan Keirstead

400 swim choice

200 kick choice

200 pull choice 

200 drill choice 

 

Mini 825-840 600 m 

4 x 25 IMO KICK 

4 x 50 IMO drill 

4 x 75 IM 

 

Drills 840-855 400 m 

Fly drills 

4 x 25 Fly kick on front arms overhead

4 x 25 fly kick with top scull 

4 x 25 3 fly kick with pull finishing (stone skipper)

4 x 25 1 arm fly other arm up top for now/side if comfortable. 

 

Main 855-915 600 m 

5 mins switch to back kick in SL on whistle 

 

100 free pull build

100 kick @ 80%

200 free pull build 

200 swim @ 80% 

400 free pull build every 100 m 

 

Warm down 915-925 300 m 

100 swim 

100 kick

100 pull