Mid-Distance Free 3,150 Yards Designed by 10/17/00 Venice Workout Warm-up: Easy 200 8x100 (Approx. 15 sec. rest) 8x25 Breath Control :40 (Start with 6 breaths per 25, and drop a breath every 25 thereafter. #7 & #8 will be "no- breathers"). Main Set: 2 x 200 Pull 2:45 6 x 50 Swim - all out! 1:10 Twice through this set Kick Set: 100 Kick easy 2:10 2 x 50 all out :55 Twice through this set Three all-out 50's to finish off workout