Workout # 49 (3400 m) by Logan Keirstead
Warm up 1000 m 8-825
2 x (100 best stroke, 100 worst stroke kick, 100 free pull, 100 worst stroke, 100 best stroke kick)
Mini 400 825-835
100 IM DRILL
100 IM KICK
2 x 100 IM (good turns)
Drills - breaststroke 400 m 835-850
2 x 25 breast kick on front - kick hands
2 x 25 sculling - Elbows out wide
2 x 25 breast kick on back - kick hands
2 x 25 breast pull (no breathing with bouy)
2 x 25 2 breast kick / 1 pull
2 x 25 breast pull with dolphin kick, concentrate on shoulder shrug
2 x 25 1 breaststroke / 1 butterfly
50 breaststroke
Main 1400 m 850-920
4 x 200 m (alt free and IM) @ 80% ~ 15-20 s rest
4 x 100 m (alt ABF and free) @ 90% ~ 10-15 s rest
4 x 50 m free @ fastest possible pace 5-10s rest
Warm down 200 m 920-925
100 swim choice
50 kick choice
50 pull choice
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