Workout # 47 (3400 m) by Logan Keirstead

Warm up 8-825 800 m 

400 free (build through the 400 m)
200 IM drill (fins optional) 
200 pull choice 
 
Mini set / drills 825-835 400 m 
2 x (100 drill choice, 100 kick choice) 
Fins optional - swim continuously 
 
Main set 835-920 2000 m 
2 x 
(100 IM @ 80%, 20-30 s rest 
100 free @ 80 %, 10-15 s 
200 worst stroke swim relaxed
200 IM @ 80%, 20-30 s rest
200 free @ 80% 10-15 s rest 
200 best stroke swim relaxed) 
 
Warm down 915-925 200 m 
200 m choice 

Warm Up

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Main Set

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Cool Down

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