Workout
Mid-Distance Free 3,200 Yards
Designed by Mark Moore
4/15/2007
Workout - 5485
Warm-up 5 x 200 choice (rest 15-20 sec.) …odd swim …even kick Main-set Swim 500 moderate (rest 20 sec.) Swim 3 x 100 (build each 100) on 1:30 Swim 200 FAST EZ 100 choice Set Pull 3 x 200 on 4:00 … descending 1-3 EZ 100 choice Set Kick 400 choice Warm-down 100 EZ choice drill - long strokes |