Workout # 38 (2300 m) by Logan Keirstead
Activation
Warm up 8-825, 1000 m
200 drill choice
200 kick with fins
200 pull free
200 IM drill with fins
200 swim choice
Sprints 825-835, 400 m
4 x 100 m choice stroke @ 20-30 s rest
1st: sprint first 25
2nd: sprint second 25
3rd: sprint third 25
4th: sprint fourth 25
Mini 835-850, 200 m
4 x
(25 dolphin dives ~ 15-20 s rest
1 min vertical kick
25 scull choice ~ 15-20 a rest)
Main 850-915 Broken 200 's, 400 m
2 x
(Broken 200 m:
25 m + 5 s rest,
75 m + 10 s rest,
75 m + 5 s rest,
25 m - 20 s = approx 200 m time)
Do this in heats depending on how many swimmers: 1-2 swimmers per lane/heat.
Try to have 2-3 heats.
Recommend doing one 200 m freestyle, and one 200 m another stroke/or IM.
Warm down 915-925, 300 m
100 swim choice, 50 kick, 100 swim choice, 50 pull
Warm Up
Main Set
Cool Down
Practices where this workout was used
There are no practices where this workout was used.
- Created by Logan Keirstead on
- Modified by Logan Keirstead on