Workout # 8 (2400 m) by Logan Keirstead

ACTIVATION 8-805

Neck, arms, hips, legs

WARM UP – 805-820 800 m

400 free (concentrate on stroke and turns *streamlines)

200 kick choice (opportunity to work on kick of your choice)

200 pull choice (concentrate on shoulder roll)

SPRINTS 820-840 400 m

Choice* @ 20 s rest between each 25 m

Swim: 4 X 25 (12.5 FAST, 12.5 EASY)

1 min rest

Kick: 4 x 25 (SPRINT)

1 min rest

Pull: 4 x 25 (BUILD)

1 min rest

Swim: 4 x 25 (SPRINT)

1 min rest

FLY DRILLS 840-9

MAIN SET 9-920 1000 m

15 s rest after each interval

2 x (2 x 25 (90% effort), 2 x 50 (80% effort), 2 x 75 (70% effort), 2 x 100 (60% effort) )

1^st time – free

2^nd time – choice

WARM DOWN 920-925 200 m

50 double arm back

50 kick choice

50 sculling choice

50 pull choice