Monday 7/17 Workout 

Middle Distance 

Monday Workout
Warm Up

4 x 75 Scull / kick / swim

4 x 50 

Odd: easy

Even: Strong 
1 x 200 Free DPS
(700)
Main Set

2 x 300 +20 Des 1-2
2 x 200 +15 Des 1-2 

2 x 100 +10 Des 1-2 
100 Easy 
1 x 300 +20 Strong 

1 x 200 +15 Strong 

1 x 100 +10 Strong 
(1800/2500)
3 x 200 

1: Kick

2: Pull

3: Kick 
(600/3100)

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