Mid-Distance Free 3,000 Yards
Designed by Helen Lee
5/22/04 Santa Monica

Comments
     Please adjust the intervals to your ability. 

Workout
500sw
5*50k

transition set: 3X through
25k butterfly on back :30
50sw                  :40
75 drill (25rt/25left/25 catchup) 1:10
100 sw                            1:15

main set:2x THROUGH

3*50 fast 2@:45 1@:35
1*50EZ @ 1:00
3*75 FAST 2@1:00 1@:50
1*75EZ 1:30
3*100 FAST 2@1:15 1@1:05
1*100EZ 2:00

THE 3RD SWIM OF THE THREE ALWAYS DROPS 10 SEC FROM THE 
FIRST TWO INTERVALS.  START THE FIRST OF THREE PACE, THE 
SECOND BUILD, AND THE THIRD IS OBVIOUSLY FAST!  

4*50 EZ @1:00