Workout
Distance Free 4,000 Yards
Designed by Audrey Viers
5/17/2017
Workout - 23615
W/U- 700 yards 4x100 kick/swim by 50 6x50 fly/back, back/breast, breast/free Pre-set- 1200 yards 2 rounds 6x50 drill/free :50 4x75 mod-fast-mod 1:10 Main Set- 1750 yards 2x500 neg split 7:00 2x250 build by 50s 3:15 5x100 pull 1:25 5X50 fast- 2 on :45, 2 on :40, 1 on :35 W/D- 300 ez, every 3rd backstroke 50 ez double arm backstroke |