Workout
Mid-Distance Free 4,000 Yards
Designed by Audrey Viers
6/5/2017
Workout - 23725
W/U- 700 yards 100 swim 100 IM drill 100 kick on back 200 swim 200 IM drill Pre-set- 500 yards 10 x 50- focus on tightest streamlines, snappy turns odd kick 1:00 even swim :50 Main Set- 2800 yards 400 moderate 5:20 4 x 100 neg split each one 1:20 200 moderate 2:40 4 x 50 fast- snap the turn :50 100 moderate 1:20 4 x 25 all out :30 ***minute rest*** 4 x 25 all out :30 100 moderate 1:20 4 x 50 fast- snappy turn :50 200 moderate 2:40 4 x 100 neg split each one 1:20 400 moderate 5:20 |