Workout

Mid-Distance Free 3,050 Yards

12/28/2017

Comments

This is no time for ease and comfort. It is time to dare and endure. ~ Winston Churchill ~

Workout - 24996

3050 yards	56:20
	
Warmup (500) (10:00)	
300 swim / 100 drill / 100 kick	
	
	
Set (600) (10:00)	
12 x 50 on :50	
…descend 1 - 3 / 4 - 6 / 7 - 9 / 10 - 12	
	
	
Set (300) (10:00)	
12 x 25 on :50 butterfly (no fins)	
…count strokes / keep tempo up	
	
	
Set (600) (11:20)	
8 x 25 kick on :25	
200 ez kick on 4:40	
8 x 25 kick on :25	
	
	
Set (1050) (15:00)	
3 rounds	
3 x 100 on 1:20	
…descend 1 - 3	
50 ez on 1:00