Mid-Distance Free 3,000 LC Meters
Designed by Paul Carter
4/3/03 Santa Monica

Workout
50 - 100 -150- 150 - 100 - 50 Up :50 down :45 
wu                                      (600)

600 kick 50 H 50 E                      (600)

100 - 200 - 300 - 400 - 300 - 200 - 100  (1600)
Up on 1:30 Down 1:20

200 wd