Workout # 7 (0 m) by Logan Keirstead
Activation: 5 mins
10 x neck rotation (shoulder to shoulder)
10 x arm circles front (5/arm)
10 x arm circles back (5/arm)
10 x monkey swings
10 x hip rotation (5 to right, 5 to left)
20 x leg swings (10/leg)
Warm Up: 15 mins (800 m)
100 best stroke, 100 worst stroke kick, 100 best stroke drill, 100 pull free, 100 worst stroke, 100 best stroke kick, 100 worst stroke drill, 100 pull free
Sprints: 15 mins (400 m)
Take 30 s rest between each sprint
2 x (8 x 25 m) alternating 25 m: 12.5 sprint/12.5 ez and 25 m build
1st time through kick
2nd time through swim
Backstroke Drills: 20 mins (TBD)
Aerobic: 20 mins
Fast Lanes (1200 m)
4 x 75 free @ 1:20, 1:30
4 x 150 free @ 2:20, 2:45
300 free @ 4:00 (1:20 pace), 4:30 (1:30 pace)
Medium Lanes (900 m)
4 x 75 free @ 1:40, 1:50
4 x 150 free @ 3:00, 3:15
Slow Lanes (600 m)
4 x 75 free @ 2:00, 2:30
2 x 150 free @ 4:00, 5:00
Warm Down: 10 mins (600 m)
200 swim choice
100 kick choice
200 drill back or free
100 pull free
Stretching: 5 mins
Warm Up
Main Set
Cool Down
Practices where this workout was used
- Created by Logan Keirstead on
- Modified by Logan Keirstead on