Workout
Distance Free 3,400 Yards
Designed by Mark Moore
11/17/2011
Workout - 14019
Warm Up (400)
200 free
100 Kick
100 Build
Pre-set (500)
100 Swim, 100 Drill,
100 Kick, 100 Swim, 100 Build
Main Set (2100)
4 X 500 (or 400’s) on 7:00
1: pull Moderate Pace
2-4: descend
100 easy swim
Set (500)
5 X 100 on 1:30
Cool Down (400)
4 X 50 on 1:00 Interval
…ascend by 50
200 EZ
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