Workout # 36 (2800 m) by Logan Keirstead

Warm up 830-850 1000 m 

200 swim choice, 100 kick, 200 IM drill, 100 kick, 200 pull free 

4 x 50 descending 

 

Sprints 850-9 300 m 

2 x ( 6 x 25 @ 1:00) 

1) swim - alt build, 12.5 sprint w turn 

2) kick - alt build, 12.5 sprint

 

Drills 9-915 500 m 

200 pull ez 

4 x 75 IMO: 50 drill, 25 kick

 

Mini race pace: 50 m

 

Main 915-945 800 m 

2 x 

(4 x 50 free: set pace @ 80% min stroke count 

200 free : build each 50 m 

4 x 50 ABF: hold pace 10-15 s rest 

200 ABF: build each 50 m)

 

Warm down 945-955 200 m