Workout

Distance Free 3,500 Yards
Designed by Coach Mark
11/23/2021

Workout - 29232
Warm-Up (500)
400 Swim
100 Drill

Set (400)
4 X 100 on 2:00 
...50 stroke/50 kick  

Set (2100)
300 on 4:30
3 X 100 on 
...1:30, 1:25, 1:20
200 on 3:00
2 X 100 
...1:25, 1:30
100 on kick on 2:30
200 on 3:00
2 X 100 on 
...1:35, 1:30
300 on 4:15
3 X 100 on 
...1:20, 1:25, 1:30

Set  (400)
Pull 2 x 200 
...3/5CB by 50's
...rest 20 sec.

Cool-down (100)
100 EZ