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
Warm Up
Main Set
Cool Down
Practices where this workout was used
There are no practices where this workout was used.
- Created by Logan Keirstead on
- Modified by Logan Keirstead on