Mid-Distance Free 3,200 Yards
Designed by Mark Moore
4/25/2011
Workout - 13071
Warm-up: 2 rounds (800)
200 swim
200 kick
Set (800)
8 x 50 variable on 1:00
2x:
#1 25 fast/25 easy
#2 25 easy/25 fast
#3 all easy
#4 all fast (extra 30 sec.)
Set (1400)
4 x 100, 3 on 1:45, 1 on 2:00 (neg. split)
2 x 50 recovery on 1:00
3 x 100, 1 @ 1:45, 1 on 2:00 (neg. split)
2 x 50 recovery on 1:00
2 x 100 1 on 1:45, 1 on 2:00 (neg. spplit)
2 x 50 recovery on 1:00
1 x 100 on 2:00, build to 90% - neg. split)
2 x 50 recovery on 1:00
Cool-down (200)
200 EZ |