Mid-Distance Free 3,600 Yards
Designed by Donna Heinel
7/31/04 Shore/Long Beach

Workout
100 free
4 x 75 BA/BR/FR
100 free

 2 times through 
100 IM kick 
2 x 50 FL kick 
2 x 50 BA kick 
2 x 50 BR kick
2 x 50 FR kick

2 x 125 free pull 1 x 250 pull free
2 times through

6 x 25 free swim building

4 x 100 free hard on 1:10-1:50 50 easy swim
4 x 75 free hard on :50- 1:20 50 easy swim
4 x 50 free hard on :35-1:00 50 easy swim
4 x 25 free hard on :18-:30 50 easy swim