Workout # 43 (3500 m) by Logan Keirstead

2 x (100 pull free, 100 back kick, 100 breaststroke, 100 dolphin kick, 100 free) 

 

Pacing set 825-835, 400 m 

4 x 50 free @ approx 200 m pace ~ 80% effort

15-30 s rest

4 x 50 ABF/IM @ approx 200 m pace ~ 80% effort 

15-30 s rest

 

Drills 835-845, 300 m 

10-15 s rest between each 25 

2 x 25 Breast sculling 

2 x 25 Breast kick 

2 x 25 breast pull w dolphin kick 

2 x 25: 2 kick, 1 pull 

100 m breaststroke 

 

Transition 845-850, 200 m 

200 CHOICE

 

Main 850-920, 1400 m 

4 x (50 kick, 50 drill, 200 build, 50 relax) 

Odd: Free

Even: IM or ABF 

 

Warm down 920-925, 200 m 

100 drill choice, 50 kick, 50 pull