Mid-Distance Free 3,450 Yards
Designed by Marc Willick
8/24/04 Loyola

Comments
     Descend each round of swims in the main set. Adjust your interval to meet the rest interval - e.g. if you are going to repeat 1:00 for the 2 x 100 free, your :10 rest interval would by 1:10.

Workout
WARM UP:
4 x 150 broken 100 fr/50 kick on :15 rest interval
4 x 75 broken 25 drill/50 build on :10 rest interval
4 x 25 sprint down/ back easy on :30

MAIN SET:
4 x 200 on :30 rest interval
100 kick on :30 rest interval

3 x 150 on :20 rest interval
100 kick on :30 rest interval

2 x 100 on :10 rest interval
100 k on :30 rest interval

SECOND SET:
75 hard on :50
75 recover on 1:10

50 hard on :35
50 recover on 1:00

25 hard on :15
25 easy on :30

WARM DOWN:
4 x 50 drill/swim on 1:00