Distance Free/Kicking 3,300 Yards
Designed by Coach Mark
3/8/2023
Workout - 30600
Warm-Up (600)
300 swim, 200 drill
100 IM
Set (600)
12 x 50 on :50
...build
Set (1500)
1 x 300 on 5:00
...100kick,100swim,100kick
1 x 300 on 4:30
...100swim,100kick,100FAST
1 x 300 on 4:30
...50kick/250swim
1 x 300 on 4:15
...250swim/50kick
1 x 300 on 4:00 swim
Set (400)
1 x 100 on 2:30
...FAST kick on 2:30
1 x 100 on 2:30
...50 FAST kick/50 FAST swim
1 x 100 on 2:30
...50 FAST swim/50 FAST kick
1 x 100 ALL-OUT swim
Cool-down (200)
200 EZ
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