Workout
Mid-Distance Free 3,600 Yards
Designed by Mark Moore
11/22/2010
Workout - 12143
Warm Up (600)
300 free
100 Kick
200 pull
Set (600)
6 x 50 Kick on 1:00
…d 1-3, 4-6
6 x 50 Swim on: 50
…d 1-3; 4-6
…Emphasize Streamlines
Set (2000)
4 x 75 (or 50) on 1:10
200 EZ on 3:30
4 x 75 on 1:05
200 EZ on 3:30
4 x 75 on 1:00
200 EZ on 3:30
6 x 50’s FAST on 1:00
Cool Down (400)
400 moderate to EZ swim
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