Mid-Distance Free 3,600 Yards
Designed by Helen Lee
6/26/04 Santa Monica

Comments
     Please adjust the intervals to your ability. 

Workout
3X through
200sw @ 3:00
2*50k @ 1:00

Transition set:
12*50 (3 rounds of 4)
1=drill    @:50
2,3,4=swim Round @:45, Round 2 @:40, Round 3 @:35

Main set:
10*200(2 rounds of 5)

1*200 sw recovery  @3:00
1*200 (100k/100sw) @3:15
3*200 broken:
round 1 broken 100/75/25
intervals: 100's @1:15, 1:10, 1:05
           75's  @1:00
           25's  @ :30
round 2 broken 75/75/50
intervals: 75's  @1:00, :55, :50
           50's  @1:00

You get a lot of rest at the end of the broken 200 not 
because it's easy, but because I want you to swim hard and 
fast.

100ez