Mid-Distance Free 3,400 Yards
Designed by Coach Mark
12/5/2016
Workout - 22722
Warm-up (500)
300 swim
200 kick
Set (300)
8 x 50's pull on :40
Set (2400)
2 rounds
12 x 100's on 1:30
...1- fast
...2-6- pace
...7-12-d1-3
rest 2 mins between rounds
Cool-down (200)
200 moderate to EZ choice
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