Workout
Mid-Distance Free 3,200 Yards
Designed by Mark Moore
5/14/2009
Workout - 9256
Warm-up (600) 300 free 200 kick 100 drill Set (1000) 10 x 100 on 1:30/1:40 or 10 sec rest solid pace - good stroke/turns rest 1-2 minutes Set (1200) 10 x 100 on 1:45 (2nd 50 faster than first) Choice of equipment 200 Kick Warm-down (400) 200 moderate 200 EZ |