Distance Free 4,000 Yards
Designed by Mark Moore
11/27/2008
Workout - 8441
Warm-up (1000)
2 x 500
…swim
…pull
Set (1000)
5 x 200 on 3:00/2:45
…negative split
Set (1000)
10 x 100’s
…5 on 1:30
…5 on 1:15
Set (1000)
20 x 50’s
…even stroke on :55
…odd free on :45
Cool-down
OYO
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