Sprint/Stroke 3,000 Yards
Designed by Jeff Taylor
7/14/2017
Workout - 23969
3000 yards 54:30
Warm Up (500) (10:00)
300 choice, 100 kick, 100 drill on 10:00
Set (600) (10:00)
12 x 50 on :50
…descend 1 -3 / 4 - 6 / 7 - 9 / 10 - 12
Set (400) (9:00)
400 choice social kick or 9:00
…whichever comes first
Set (900) (13:30)
6 x 150 pull (paddles / bouy / snorkel
…odds on 2:10 / evens on 2:20
Set (600) (12:00)
50 kick on 1:00
4 x 25 on :30
…2 breath free
50 breast on 1:00
4 x 25 on :30
…4 breath fly
50 back on 1:00
4 x 25 on :30
…no breath free
50 choice swim on 1:00
4 x 25 on :30
…choice |