Workout
Mid-Distance Free 3,500 Yards
Designed by Mark Moore
10/9/2009
Workout - 10038
Warm up
(600)
2 rounds
200 free/100 drill
Set
(600)
2 rounds
2 x 50 kick on 1:05/1:00
2 x 50 drill on :55/:50
100 free on 1:30
Set
(2200):
2 rounds
400 on 5:30
2 x 200 on 3:20
…4th/8th 25 FAST kick
6 x 50’s kick
…4 -2 on 1:05, 2 on 1:00
…Cool-down
100 EZ
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