Mid-Distance Free 3,400 Yards
Designed by Mark Moore
5/26/2009
Workout - 9312
Warm-up (1000)
10 x 100’s on 1:45
…75 free/25 kick
Set (600)
3 x 200 pull on 3:00
Set (400)
4 x 100 IM on 1:45
Set (1200)
16 x 75 free (hold pace) on 1:05/1:15
...free/stroke/free 5-8, 13-16
Cool-down (200)
200 EZ
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