Workout # 41 (3100 m) by Logan Keirstead

Warm up 830-850 1200 m 

3 x (100 swim, 100 drill, 100 kick, 100 pull) 
Choice stroke 
 
Backstroke 850-905 250 m 
*push off on back with dolphin kick in streamline 
2 x 25 back kick shoulder roll 
2 x 25 1 arm back 
2 x 25: 6 kick 
 
Review backstroke turn: practice count 
2 x 50 back from middle 
 
Breaststroke 905-920 250 m 
*push off on front with pull out 
2 x 25 Breast kick on front (kick hands)
2 x 25 breast pull no breathing
2 x 25 2 kick / 1 pull 
 
Review breaststroke turn: practice 
2 x 50 breast from middle 
 
Main 920-950 1200 m 
4 x 100 IM with 30 s rest (8)
4 x 100 free alternating 100 swim/100 pull with 15 s rest (6)
1 X 200 IM build each 50 
1 x 200 free build through the 200 
 
Warm down 950-955 
5 min choice 

Warm Up

Main Set

Cool Down

Practices where this workout was used

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