Workout
Mid-Distance Free 3,000 Yards
Designed by Mark Moore
4/4/2008
Workout - 7318
Warm-up (1000) 300 swim 400 catch-up drill/fins 300 balance kick/fins Main-set (1200) 200 free - 60% effort perfect strokes - w/distance 2 x 50 FAST free kick on 2:00 4 x 50 free 80% effort on 1:30 200 choice - 70% effort 2 x 100 free on 2:00, 90% effort - perfect strokes - w/distance 100 choice - 60% effort 100 free - MAX - 100% effort 100 EZ Set 400 pull…3 cb Warm-down 400 swim/kick Moderate to EZ |