Mid-Distance Free 3,400 Yards
Designed by Mark Moore
8/22/2013
Workout - 16837
Warm-up (600/500)
600/500 choice
Transition Set (600/500)
4 x 150/125 50 kick,
100/75 swim 2:45
Main Set (2000/1600)
4 rounds
2 x 50 25 scull, 25 swim 1:20
4 x 100/75 1:40 descend 1-4
Warm-down (200)
200 easy
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