Workout # 45 (3100 m) by Logan Keirstead

Warm up 8-825 1000 m 

250 swim choice 

250 pull 

250 kick 

250 drill choice 

 

Kick set 825-835 300 m 

2 x 75 back kick

1 min vertical dolphin

25 breast kick on your back

50 pull free) 

 

Breathing Drills 835-850 400 m 

4 x 25 (4 breaths, 3 breaths, 2 breaths, 1 breath) w 30 s rest 

4 x 50 (6, 5, 4, 3 breaths) w 30 s rest 

100 free (3-5-3, or 2-3-2) 

 

Main set 850-920 1200 m 

300 m free/pull (stroke count, think about finishing pull) 

400 IM (good strokes and turns)

300 100 ABF, 100 free

200 IM (good strokes and turns)

 

Warm down 920-925 200 m 

50 pull free, 50 kick breast, 50 backstroke, 50 choice