Mid-Distance Free 3,000 SC Meters Designed by Helen Lee 11/18/02 Westwood Comments Breaststroke week. Just a little bit. The rest is free. Enjoy. Workout 500 every 4th length=breaststroke kick 10x50 breaststroke 1-4: 1 pull 2kick 5-7: Swim breaststroke, but keep your head in the water. Only lift to breathe. Work on feeling your body undulate, coming up and over. 8,9: Breaststroke pull with an freestyle kick 10: swim Main set: 4x50 4x125 3x50 3x125 2x50 2x125 1x50 1x125 The 50's are easy, the 125's get faster. You can decide how you want the intervals to decend for the 125's. For example, you can have the first four on one interval, and then decend the next tree, etc. Or, you can have a decending interval within the set of four, three, two etc. 100 warm down