Workout
Mid-Distance Free 3,000 LC Meters
Designed by Mark Moore
6/4/2009
Workout - 9342
Warm-up (700) 6 x 100 Swim 2 x 50 Kick Set (300) 4 x 75: 25 free/25 stroke/25 kick (:15 rest between ea. 75) Main set (1800) (3 rounds) 3 x 50 on :50 150 on 2:20, 2:15, 2:10 (by round) 2 x 100 on 1:40 2 x 50 FAST on 1:00 Cool-down (200) 200 EZ |