Workout

Mid-Distance Free 3,400 Yards

6/17/2013

Workout - 16614

Warm-up (600)

600 swim

OYO choice



Set (600)

12 x 50 on :50 

... repeat 5 strokes fast 

5 strokes ez 



Set (1900)

4 x 50 on :45

100 fast on 1:30

2 x 100 on 1:20

100 fast on 1:30

200 on 2:40

100 fast on 1:30

100 EZ on 3:00

200 on 2:50

100 fast on 1:30

2 x 100 on 1:25

100 fast on 1:30

4 x 50 on :50



Set (200)

Kick 4 x 50's on 1:00

…descend 1-4



Cool--down (100)

EZ 100 warm down