FRIDAY/OCTOBER 26, 2012

FOCUS: DISTANCE FREE/PACE

Warm Up	200 swim 200 kick 200 pull
Pull Set	10 x 50 pull @ :50 or r=:10 ·        Breath 3/5 by 25’s
Main Set	Davis Mile: subtract 2:30 to get 1650 time   ·        11 lengths [275] @ r=:20 ·        10 lengths [250] @ r=:20 ·        9 lengths [225] @ r=:20 ·        8 lengths [200] @ r=:15 ·        7 lengths [175] @ r=:15 ·        6 lengths [150] @ r=:15 ·        5 lengths [125] @ r=:15 ·        4 lengths [100] @ r=:10 ·        3 lengths [75] @ r=:10 ·        2 lengths [50] @ r=:10 ·        1 length [25]
Cool Down	5 x 50 [25 scull/25 pull] @ r=:05

 

 

                                                                                    TOTAL: 3000 Yards