Workout # 37 (3500 m) by Logan Keirstead

Warm up 800-825 1200 m 
400 swim choice 
300: 100 drill, 100 kick 
200 pull free 
300: 100 drill, 100 kick 
 
Mini 825-835 200 m
4 x 25 build IM 
4 x 25 build choice
 
Drills 835-850 600 m 
15 s rest between each interval 
4 x 50 12.5 scull, 12.5 swim choice 
4 x 50 25 kick on front, 25 kick on back (no board) 
4 x 50 build through 50 swim choice 
 
Main set: 850-920 1200 m 
100 fly drill choice
200: 25 fly/75 free 
100 back drill choice
200: 25 back/75 free
100 Breast drill choice
200: 25 Breast/75 free 
100 free drill choice 
200: free 
 
Warm down 300 m 
100 swim, 100 kick, 100 pul

Warm Up

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Main Set

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Cool Down

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