FRIDAY/OCTOBER 19, 2012

FOCUS: DISTANCE FREE/PACE

Warm Up	400 choice
Main Set	400 pull @ 5:30 or r=60 ·        breath 3/5/3/5 by 100’s 8 x 50 kick @ 1:00 or r=20 ·        25 easy/25 fast 2 x 200 swim @ 3:00 or r=30 ·        negative split 4 x 100 pull @ 1:30 or r=15 ·        descend times 1-4 2 x 200 kick @ 3:30 or r=30 ·        negative split 8 x 50 swim @ :50 or r=10 ·        descend times 1-4, 5-8 16 x 25 swim @ :30 or r=10 ·        descend times 1-4, etc.
Cool Down	200 [25 scull/25 swim]

 

                                                                                                                        TOTAL: 3400 Yards