MONDAY/OCTOBER 8, 2012

FOCUS: DISTANCE FREE/PACE

Warm Up	200 swim 200 kick 200 pull
Drill Set	8 x 25 scull with free kick @ :40
Main Set	3 x through ·        400 pull @ 6:30 or (:30 RI) ·        4 x 100 swim @ 1:40 or (:10 RI) o   descend times 1-4 ·        extra :30 rest
Cool Down	100 choice

                                                                                                                         TOTAL: 3300 Yards