3000 yards

October 21, 2014

Warm Up:
300 free medium
3x100 medium/fast
3x50 fast

Main Set:
16x100
     1. 25 fly 75 free
     2. 25 back 75 free
     3. 25 breast 75 free
     4. 25 free (fast) 75 free
Repeat 4 times. 25s are fast. 15 second break between 100s

Warm Down:
5x50 med fast
4x100 on 2 min