Mid-Distance Free 3,500 Yards
Designed by Mark Moore
10/18/2010
Workout - 11916
Warm-up (600)
400
200 pull
...3,5,7,5 cb by 50's
Set (1000)
8 X
50 stroke on :50
75 free 1:10
Set (1800)
3 rounds
2 X 200's on 2:40
50 EZ on 1:00
100 FAST on 1:20
50 kick on 1:00
Cool-down (200)
200 EZ
|