Workout
Mid-Distance Free 3,000 Yards
Designed by Mark Moore
7/10/2008
Workout - 7784
Warm-up (900) 300 swim/200 kick/100 IM drill 6 x 50 swim/build by 25 on 1:00 Set (1400) 3 x 200 on 3:30 (build by 50) 100 easy 4 x 150 on 3:00 a. 50 fast/100 easy b. 75 fast/75 easy c. 100 fast/50 easy d. ALL FAST 100 easy Set 5 x 100 kick on 2:30 …descend #1-3, #4 easy, #5 fast Cool-down 200 easy |