Workout # 9 (2600 m) by Logan Keirstead

Activation: Neck, arms, hips, legs 

Warm Up: 700 m 

200 pull free, 100 kick back, 50 fly, 200 kick choice, 100 fly drill, 50 back 

Kick Set: 700 m (including 4 mins of v.kick as 50 m of swimming)

4 x 75 m kick on front (fly or flutter), 15 s rest

25 m swim EZ

4 x 1 min vertical kick HARD (fly or flutter), 1 min rest 

25 m swim EZ 

4 x 75 m kick on back (fly or flutter), 15 s rest 

Breaststroke kick drills: 100 m

2 x 25 m egg beater on back

25 m kicking hands on front

25 m kicking hands on back 

Pacing Set: 800 m 

PICK YOUR PACE. GOAL: keep same pace through whole set. 20 s rest between each interval, adjust your pace as you go through th set (most likely to slower pace time). Set should be done using 1 stroke, OR IM. 

8 x 25 m 20 25 30 35 40 45 50 55
4 x 50 m  40 50 1:00 1:10 1:20 1:30 1:40 1:50
2 x 100 m  1:20 1:40 2:00 2:20 2:40 3:00 3:20 3:40
200 m  2:20 3:20 4:00 4:40 5:20 6:00 6:40 7:20

 

Warm Down: 300 m 

100 swim choice, 100 pull choice, 50 double arm back, 50 dolphin dives 

Warm Up

Distance: 0 m

Main Set

Distance: 0 m

Cool Down

Distance: 0 m

Practices where this workout was used

Date Season Attendance Coache(s) Actions
Tuesday (Oct 7) 08:00 PM - 09:30 PM 2014-15 13 Logan Keirstead View