Workout # 38 (2300 m) by Logan Keirstead

 

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