Mid-Distance Free 3,400 Yards
Designed by Mark Moore
1/24/2009
Workout - 8681
warm up (400):
400 free
Set
2 rounds
200 free on 3:00
100 kick on 2:00
100 back on 1:40
Set(2200):
2 rounds
4 x 50 on 1 (2 kick, 2 easy free)
200 on 2:50
4 x 100 on 1:30
200 on 2:40
Cool-down (200)
200 EZ
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