Workout
Mid-Distance Free 4,000 Yards
Designed by Audrey Viers
9/17/2017
Workout - 24346
W/U 600 yards 200 swim 2 x 100 IM drill 4 x 50 kick 25 ez 25 fast Pre-set 600 yards 3 x 200 3:30 25 free, 25 stroke IM order by 200 Kick Set 400 yards NO FINS 2x 2 x 75 ez-fast-ez 1:30 50 fast 1:00 Main Set 1200 yards 4x 2 x 100 1:20, 1:30 4 x 25 2@ :20 2@ :30 Pull Set 1000 yards 300 smooth 4:15 3 x 100 strong 1:20 200 smooth 2:45 2 x 100 strong 1:20 C/D 200 yards 100 ez free 100 ez kick |