Workout
Mid-Distance Free 3,000 LC Meters
Designed by Coach Mark
7/3/2023
Workout - 30977
Warmup (500)
500 swim,200 drill
100 kick
Set (500)
10 x 50 kick on 1:10
…odds choice
....evens dolphin
Set (1000)
10 x 100 on 2:00
…25 fr/50 choice/25 fr
Set (800)
Pull set
4 x 200
…odds on 3:00
...evens on 2:45
Cool-Down (200)
200 EZ
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