Workout # 42 (3650 m) by Logan Keirstead
Warm up 8-825 900 m
200 pull free, 100 IM drill, 200 swim free, 100 kick choice, 100 pull free, 50 IM, 100 swim free, 50 kick choice
Mini 825-835 450 m
4 x 75 m swim sprint 5 m in and 5 m out of flags (middle is easy) ~ 15-20 s rest
2 x 75 m kick same as above
Transition 835-845 300 m
300 m swim - 100 free, 50 ABF (work on minimizing stroke count)
Main 845-915 1600 m
4 x 50 ABF: 70-80% effort - maintain same pace. ~ 15 s rest
2 x 200 m IM ~ 30 s rest
400 m free work on breathing patterns
2 x 200 m IM ~ 30 s rest
4 x 50 : 1 st 50 at 90%, 2nd at 80%, 3rd at 70%, 4th at 60%
~15 s rest
Warm down 915-925 400 m
200 drill choice
100 kick
100 pull free
Warm Up
Main Set
Cool Down
Practices where this workout was used
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- Created by Logan Keirstead on
- Modified by Logan Keirstead on