Mid-Distance Free 3,700 Yards Designed by Donna Heinel 8/14/04 Shore/Long Beach Workout 200 free 150 kick 100 IM 50 Free 8 x 75 kick on sides/kick on back/swim 4 x 25 fly 100 free 4 x 25 back 100 free 4 x 25 breast 100 free 4 x 25 free 100 free 12 x 100 free 4 x 3 sets of + 5, 0, -10 50 easy 3 x 200 pull