Workout # 43 (3500 m) by Logan Keirstead
Warm up 8-825, 1000 m
2 x (100 pull free, 100 back kick, 100 breaststroke, 100 dolphin kick, 100 free)
Pacing set 825-835, 400 m
4 x 50 free @ approx 200 m pace ~ 80% effort
15-30 s rest
4 x 50 ABF/IM @ approx 200 m pace ~ 80% effort
15-30 s rest
Drills 835-845, 300 m
10-15 s rest between each 25
2 x 25 Breast sculling
2 x 25 Breast kick
2 x 25 breast pull w dolphin kick
2 x 25: 2 kick, 1 pull
100 m breaststroke
Transition 845-850, 200 m
200 CHOICE
Main 850-920, 1400 m
4 x (50 kick, 50 drill, 200 build, 50 relax)
Odd: Free
Even: IM or ABF
Warm down 920-925, 200 m
100 drill choice, 50 kick, 50 pull
Warm Up
Main Set
Cool Down
Practices where this workout was used
There are no practices where this workout was used.
- Created by Logan Keirstead on
- Modified by Logan Keirstead on