Workout
Stroke 3,500 Yards
Designed by Mark Moore
9/15/2007
Workout - 6156
Warm-up (500) 500 free Kick-set (400) 2 x 200 IM Kick (rest :30) Main-set (1500) 4 x 100 IM on 1:45 or 20 sec. rest 100 EZ 8 x 50 IM order on 1:00 or 10 sec. rest 100 EZ 16 x 25's (4 of each, IM order) on :45 100 EZ 8 x 50 speciality on 1:00 (d1-2) 100 EZ Pull-set (500) 500 pull (choice of equipment) 75% effort Set (300) 300 kick ...25 dolphin/25 flutter Warm-down 200 moderate fingertip drag drill 100 EZ choice |