Workout # 32 (3100 m) by Logan Keirstead
Saturday (3100 m)
Warm Up 830-850 (900 m)
2 x (100 free, 100 drill choice, 100 ABF, 100 pull choice, 50 kick choice)
Mini Sculling Set 850-910 (400 m)
4 x 25 play around with sculling
4 x 25 (12.5 scull up top, 12.5 scull at sides)
4 x 25 (12.5 strength sculling, 12.5 kicking on back)
4 x 25 1 arm free with rotation
Main Kick Set 910-945 (1600 m)
100: kick free – build
200: 100 swim choice, 100 IM kick
300: 50 kick on front, 50 kick on back
400: alt 50 free, 50 kick as far as you can underwater/turn onto back
300: 50 ABF , 50 kick on side
200: 100 pull free, 100 kick choice
100: kick free – build
Warm Down 945-955 (200 m)
50 pull free, 50 double arm back, 50 free, 50 breast 2 k/1 p
Warm Up
Main Set
Cool Down
Practices where this workout was used
- Created by Logan Keirstead on
- Modified by Logan Keirstead on