Workout A 3000 Warm-Up: (600) 2 rounds: 100swim/100kick/100drill Kick set: (400) 8x50 kick on 1:10 … Descend 1-4,5-8 Fins OK Main Set 1: (800) 4x200 on 3:20 #1&3 long & strong #2&4 fast Main Set 2: (1000) 4 rnds, each rnd doing one IM stroke(Fly,Bk,Br,Fr): 50 stroke kick on 1:10 50 stroke pull drill on 1:10 50 stroke swim on 1:10 100 IM on 2:00 Cool Down: (200) 200EZ Choice |