Workout # 48 (3400 m) by Logan Keirstead

Warm up 830-850 1000 m 

2 x (100 pull free, 100 kick choice, 100 back drill, 100 breast drill, 100 dolphin kick) 

 

Sprint set 850-905 600 m 

3 x (100 build, 50 : 25 sprint, 25 ez, 50 kick build) 

 

Main set 905-945 1500 m 

2 x

( 150 free on 200 m free time ~ 60% 15-20 s rest 

400 free - streamline 7 m after flags, work on bi lateral breathing patterns) 

150 ABF on 200 m time ~ 60% 15-20 s rest )

100 kick relaxed between set of 2. 

 

Warm down 945-955 300 m 

100 swim choice, 100 drill choice, 100 pull OR kick choice