Workout
Mid-Distance Free 3,400 Yards
Designed by Coach Mark
9/4/2022
Workout - 30169
Warmup (500) 300 swim /100 drill 100 kick Set (600) 2 rounds 4 x 25 kick on :30 4 x 25 scull on :40 2 x 50 swim on 1:00 Set (1300) 2 rounds 200 IM on 3:30 200 free on 3:00 200 (2 x 100 IM) on 3:30 EZ 50 on 1:30 Set (600) Pull w/paddles/bouy 200 on 2:40 200 on 3:00 200 on 3:20 …hold time from 1st 200 Cool-down (200) 200 ez choice |