Mid-Distance Free 6,000 Yards
Designed by Mark Moore
9/5/2015
Workout - 20401
Warm up (600)
300 swim
2 x 50 kick
200 catch-up drill
Set (800)
4x (4x50) = Rd 1, kick is fast. Rd 2, swim is fast
1. 25 K/25 Sw
2. 50 Sw
3. 25 Sw/25 K
4. 50 K
Set (2000) 5 rounds
150 on 2:00 (time increases by :05 by Rd)
150 on 2:00 (time decreases by :05 by Rd)
100 EZ on 1:45
Set (1200) 2 rounds
6 x 100 on 1:30
1-3 long and EZ
4-6 fast
Set (1100)
(all on :20 per 25 base, last distance of each is on :30 per 25
5 x 50
4 x 75
3 x 100
2 x 125
Cool-down (300)
3 x 100 on 2:00
Ascending long and easy
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