Mid-Distance Free 3,800 Yards Designed by Helen Lee 7/14/04 Santa Monica Comments Please adjust the intervals in accordance to your ability. This may be a tad confusing for some swimmers, so feel free to change the set however you want. :) Workout 400sw 4*200 (50sw/50k/50dr/50sw) 3:00 Main set: 4*200 2:40, 2:20, 2:40, 2:10 1*50ez 1:00 4*150 2:00, 1:50, 2:00, 1:40 1*50ez 1:00 4*100 1:20, 1:10, 1:20, 1:05 1*50ez 1:00 4*50 :40, :35, :40, :35 1*50ez 1:00 4*50ez