Workout

Sprint 3,000 Yards
Designed by Coach Mark
4/8/2023

Workout - 30693
Warm-up (600)
300 swim, 100 kick
200 drill

Set (600)
4 rounds
25 under on :30
50 EZ on 1:00
25 FAST  NB swim  :30
50 EZ on 1:00

Set (1500)
75 fast on 1:15
25 kick easy on :45
2 x 75 fast on 1:15
50 kick easy on 1:30
4 x 75 fast on 1:15
50 easy
repeat w/50's, then 25's
..50's on 1:00
…25's SPRINTS on :45

Set (200)
Pull 200
...3cb

Cool-down (100)
100 EZ choice