Mid-Distance Free 3,000 Yards Designed by Chris Brainard 2/10/04 Santa Monica Workout Warm Up 300 choice 100 kick 200 drill/swim 300 swim on 4:30 100 kick on 2:30 200 swim on 2:50 100 kick on 2:30 100 swim on 1:20 100 kick on 2:30 Main Set 3 x 200 on 2:45 100 kick 3 x 200 on 2:30 100 kick 100 cool down