Workout

Distance Free 3,200 LC Meters

6/30/2010

Workout - 11390

Warm-up  (600)				
2 rounds				
100 swim/100 drill/100 IM				
				
Set (400)				
Pull 400 (3cb)				
				
Set (2000)  				
400 moderate on 6:15 				
2 x 200 free on 3:15 (80%) 				
 				
300 moderate free on 4:45   				
2 x 150 free on 2:45 (85%)				
 				
200 moderate free on 3:15   				
2 x 100 free on 1:45 (90%)				
 				
100 moderate free on 2:00 				
2 x 50 free on 1:00 (max)				
				
Cool-down (200)				
200 EZ choice