Mid-Distance Free 4,100 Yards
Designed by Mark Moore
11/10/2013
Workout - 17185
Warm Up (600)
12 x 50's on :50, or 10 x 1:00
Set (1200)
4 x 150 (50kick/100swim) 3:00, 2:50, 2:40, 2:30
4 x 150 (50stroke/100free) 2:40, 2:30, 2:20, 2:10
Set (1900)
1 x 200 (alternate 50bk/50fr) on 3:20
4 x 100 1:40, 1:35, 1:30, 1:20
1 x 200 (alternate 50bk/50fr) on 3:20
3 x 100 1:35, 1:30, 1:20
1 x 200 (alternate 50bk/50fr) on 3:20
2 x 100 1:30, 1:20
1 x 200 (alternate 50bk/50fr) on 3:20
1 x 100 1:20
Easy 100
Cool--down (400)
200 kick
200 EZ free
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