Workout # 45 (3100 m) by Logan Keirstead
Warm up 8-825 1000 m
250 swim choice
250 pull
250 kick
250 drill choice
Kick set 825-835 300 m
2 x 75 back kick
1 min vertical dolphin
25 breast kick on your back
50 pull free)
Breathing Drills 835-850 400 m
4 x 25 (4 breaths, 3 breaths, 2 breaths, 1 breath) w 30 s rest
4 x 50 (6, 5, 4, 3 breaths) w 30 s rest
100 free (3-5-3, or 2-3-2)
Main set 850-920 1200 m
300 m free/pull (stroke count, think about finishing pull)
400 IM (good strokes and turns)
300 100 ABF, 100 free
200 IM (good strokes and turns)
Warm down 920-925 200 m
50 pull free, 50 kick breast, 50 backstroke, 50 choice
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