Workout # 39 (3550 m) by Logan Keirstead

 

Kick sprints 825-835 300 m 

4 x 25 kick descending (each 25 faster than pervious) w 20 s rest 

4 x 50 kick build w 30 s rest 

 

Drills 835-845 250 m 

Review Breaststroke pull outs (we haven't worked on these much) 

Pull out progression:

2 x 25 sculling elbows wide (over the barrel)

2 x 25 pullouts on the surface of the water

2 x 25 pull outs underwater 

Review breaststroke turns 

4 x 25 breaststroke turns from middle 

 

Main 845-920 1600 m 

4 x 50 choice stroke: try to minimize stroke count, strong arms, finishing pull and kick w 15 s rest 

4 x 100 IM (modify IM based on ability) w 20-30 s rest 

100 swim recovery 

2 x 250: 200 FPP (fastest possible pace), 50 recovery w 30-40 s rest 

400 m: 100 pull, 100 free work on stroke count, pulling all the way past your hip 

 

Warm down 920-925 200 m