MONDAY/OCTOBER 1, 2012

FOCUS: DISTANCE FREE/PACE

Warm Up	200 Swim 200 Kick 200 Pull
Pull Set	600 Pull: breath 3/5/3/5 by 100’s
Pace Set A	4 x 150 swim @ 2:30 ·        Descend times 1-4
Kick Set	200 Kick: moderate effort
Pace Set B	12 x 50 swim @ 1:00 Descend times 1-3, 4-6, 7-9, 10-12
Cool Down	16 x 25 @ :35 ·        Descend stroke count 1-4, 5-8, 9-12, 13-16

                                                                                                                       TOTAL: 3000 Yards