Workout
Distance Free 3,400 Yards
Designed by Mark Moore
10/24/2012
Workout - 15478
Warm Up (400)
200 free drill
100 Kick
100 Build
Set (500)
5 x 100's - Swim,Drill,
Kick, Swim, Build
Set (2100)
4 X 500 on 7:00
1: pull Moderate Pace
2-4: descend
100 easy swim
Cool Down (400)
2 rounds
4 X 50 on 1:00 Interval
…ascend by 50
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