Distance Free 3,200 LC Meters
Designed by Mark Moore
9/19/2007
Workout - 6187
Warm-up (700)
4 x 100 free on 1:45or 3 x 100 on 2:00
4 x 50 kick on 1:30 no fins
Pull-set (400) or (300)
400/300 pull 3cb
Main-set (2000) or (1500)
400 moderate on 6:30 (or 350)
2 x 200 free on 3:15 (80%)
rest :30
300 moderate free on 5:00 (or 250)
2 x 150 free on 2:45 (85%)
rest :30
200 moderate free on 3:30 (or 150)
2 x 100 free on 2:00 (90%)
rest :30
100 moderate free on 2:00
2 x 50 free on 1:00 (max)
Cool-down
100 EZ choice
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