Workout

Mid-Distance Free 3,000 LC Meters
Designed by Mark Moore
8/24/2015

Workout - 20347
Warm-up (600)
300 swim
300 kick/swim

Set (600)
4 x50 drill/swim on :55
4 x 50 build on :50

Set (1500)
3 x 200 on 3:15
...descend 1-3
100 easy on 1:40
2 x 200 on 3:10
...descend 1-2
100 easy on 1:45
1 x 200 FAST
100 easy 

Set (300)
300 pull
..5 cb
...hold steady pace
  
Cool-down (200)
200 EZ choice