Workout
Mid-Distance Free 3,400 Yards
Designed by Mark Moore
1/10/2013
Workout - 15866
Warm-up (600)
400 (50 catch –up/50 free)
200 kick
Set (600)
12 x 50's on :55
...ODDS: 25 fingertip drag/25 free
...EVENS:25 rightarm/25 left arm
Set (2000)
2 rounds
4 X 50 build on :50
4 X 100 pace on 1:30
2 X 200 on 3:00
...negative split
Set (400)
400 pull
...3 cb
Cool-down (200)
200 EZ
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