Mid-Distance Free 3,500 Yards
Designed by Mark Moore
10/21/2013
Workout - 17089
Warm Up (600)
12 x 50's on :50
Set (1000)
8 X
50 stroke on :50
75 free 1:10
Set (1800)
3 rounds
2 X 200's on 2:40
50 EZ on 1:00
100 FAST on 1:20
50 kick on 1:10
Cool-down (200)
200 EZ
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