MONDAY/OCTOBER 22, 2012

FOCUS: DISTANCE FREE/PACE

Warm Up	200 swim 200 kick 200 pull
Main Set	2 x 500 @ 7:00 or r=:15 ·        #1: pull no paddles ·        #2: pull with paddles 4 x 250 @ 3:30 or r=:15 ·        #1: pull no paddles ·        #2: pull with paddles ·        #3: swim no paddles ·        #4: swim with paddles
Pace Set	10 x 50 swim @ :50 or r=:15 ·        2 x 50 DPS ·        2 x 50 push ·        2 x 50 DPS ·        2 x 50 push ·        2 x 50 DPS
Cool Down	200 choice

 

                                                                                    TOTAL: 3300 Yards

DPS: maximum distance per arm-stroke (long and strong)

Push: streamline of the walls with 3 dolphin kicks