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) )
1st time – free
2nd time – choice
WARM DOWN 920-925 200 m
50 double arm back
50 kick choice
50 sculling choice
50 pull choice
Warm Up
Main Set
Cool Down
Practices where this workout was used
- Created by Logan Keirstead on
- Modified by Logan Keirstead on