Mid-Distance Free 3,400 Yards
Designed by Mark Moore
11/23/2009
Workout - 10237
Warm Up (400)
200 free
100 Kick
100 Build
Set (600)
6 X 50 Kick on 1:00
…Descend 1-3, 4-6
6 X 50 Swim on: 50
…Descend 1-3; 4-6
…Emphasize Streamlines
Set (2000)
4 X 75 (or 50) on 1:10
200(150) Recovery Swim on 3:30
…Focus on good technique during recovery swim
4 X 75 (or 50) on 1:05
200(150) Recovery Swim on 3:30
4 X 75 (or 50) on 1:00
200(150) Recovery Swim on 3:30
4 X 75 (or 50) (use fins to make interval) on: 55
200(150) Recovery Swim on 3:30
Cool Down (200)
200 EZ
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