Mid-Distance Free 2,800 Yards
Designed by Coach Mark
7/13/2020
Workout - 28101
Warm Up (300) 6 mins
300 swim
Set (600)
6 x 100 pull on 1:30
Set (1000)
4 x 250's on 3:45
...200 free + 50 kick
Set (700)
4 rounds
100 free on 1:30
75 fast on 1:00
Cool-down (200)
200 EZ |