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