Mid-Distance Free 3,400 Yards
Designed by Mark Moore
4/11/2011
Workout - 13002
Warm-up (600)
400 free
200 kick
Set (800)
2 x 50 swim on :50
2 x 50 kick on 1:00
2 x 100 swim 1:30
Set (1800)
6 x 150
2:30, 2:15, 2:00
6 x 100
1:40, 1:30, 1:20
6 x 50
:50, :45, :40
Cool-down (200)
200 EZ
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