Mid-Distance Free 3,000 SC Meters Designed by Deb Feldman Workout 3x100 Warm Up 4x200 Freestyle- odd easy, even fast on 3:45 10x75 Freestyle- decend 1-5, 6-10 on 1:20 2x200 Freestyle- odd easy, even fast on 3:45 5x75 Freestyle- decend 1-5 on 1:20 3x100 Kick on 2:15 100 Easy Warm Down