MONDAY/OCTOBER 29, 2012

FOCUS:          DISTANCE FREE/PACE

Warm Up	200 swim 200 kick 200 pull
Main Set	2nd repeat faster than 1st in each set: ·        2 x 400 @ 6:00 or r=:40 ·        2 x 300 @ 4:30 or r=:30 ·        2 x 200 @ 3:00 or r=:20 ·        2 x 100 @ 1:30 or r =:15 ·        2 x 50 @ :45 or r=:10
Cool Down	12 x 25 @ r=:5 ·        25 scull/25 glide stroke/25 pull

                                                                                    TOTAL: 3000 Yards

Glide Stroke

Ÿ  in side-float position (one arm extended in front, other arm at side) Ÿ  make sure legs and feet are extended in a straight line Ÿ  glide for 5 seconds Ÿ  stroke one arm at a time, gliding after each arm-stroke