Mid-Distance Free 3,000 SC Meters
Designed by Bonnie Adair
1/28/03 Westwood

Workout
Warm Up: 200 easy. 

More Warm Up: 7 x 150 (150 easy. . . then 25 hard (10 sec. 
break)125 easy . . . 50 hard (10 sec. break)100 easy . . . 
progress to 150 hard on #7.  Set interval that provides 
about 30-40 seconds rest between 150's.

7 x 50 @ 1:00 Breath Control (8 breaths/50, then 7 
breaths/50 . . . 1 breath/50.

7 x 50 Kick. #1 on 1:10, #2 on 1:05, #3 on 1:00 . . . #7 
on 40 sec.

Repeat 7 x 150 reversing the pattern: (150 hard. . . then 
125 hard (10 sec. break)25 easy . . . 100 hard (10 sec. 
break)50 easy . . . progress to 150 easy on #7). Set 
interval that provides about 30-40 seconds rest between 
150's.

TOTAL: 3,000