Workout
Mid-Distance Free 3,100 Yards
Designed by Audrey Viers
9/1/2017
Workout - 24301
W/U 600 yards 12 x 50 1:00, :50, :40 x2 stroke 1:10, 1:00, :50 x2 Pre-set 1000 yards 4 x 100 1:45 4 x 75 1:30 4 x 50 1:00 4 x 25 :30 odds free/stroke by 25, evens kick Main Set 1000 yards Choose your own adventure: Pick the distance to "work" 4x 200 4:00 50 1:30 Sprint Set 500 yards 20 x 25 4 on :30- underwater to 3rd line, fast breakout no breath 1 on 1:00 |