Workout # 44 (3500 m) by Logan Keirstead

Warm up 8-825 (1000 m) 

300 swim choice, 200 drill choice, 100 kick choice, 200 pull choice, 200 swim choice 

 

Sprints 825-835 (300 m) 

4 x 50 build w 15 - 20 s rest 

100 relaxed 

4 x 25 sprint w 30 - 40 s rest

100 relaxed

 

Drills 835-850 (300 m) 

w 10-15 s rest

Encourage them to take their time

And concentrate on the drill 

2 x 25 kick free no board, arms at side

2 x 25 kick free, one arm up, one arm at side, face in the water 

2 x 25 6-kick switch 

2 x 25 sculling arms overhead

2 x 25 1 arm free 

50 free 

 

Main 850-915 (1500 m) 

4 x 75: middle 25 ABF (20-30 s rest) 

2 x 150: free on 200 free time 

300: IM (3 laps of each stroke) ~ 30-40 s rest 

2 x 150: free on 300 free time 

4 x 75: middle 25 ABF (20-30 s rest) 

 

Warm down 915-925 (400 m) 

100 pull free

100 drill choice 

100 kick choice 

100 free