WEDNESDAY/OCTOBER 10, 2012

FOCUS:          IM

Warm Up	200 Swim 200 Kick 200 Pull
Intermediate Set	6 x 50 @ 1:00 ·        25 scull (see below)/25 pull
Kick Set	4 x 75 kick @ 1:20
Main Set	150 swim @ 3:10 ·        50 back/50 breast/50 free 2 x 50 swim @ 1:10 ·        #1 – 50 fly, #2 – 25 fly/25 back 150 swim @ 3:10 ·        50 back/50 breast/50 free 2 x 50 swim @ 1:10 ·        #1 – 50 back, #2 – 25 back/25 breast 150 swim @ 3:10 ·        50 back/50 breast/50 free 2 x 50 swim @ 1:10 ·        #1 – 50 breast, #2 – 25 breast/25 free 150 swim @ 3:10 ·        50 back/50 breast/50 free 2 x 50 free @ 1:00
Cool Down	300 choice

                                                                        TOTAL: 2500 Yards

General sculls

top scull

·    extend arms in front ·    keep arms straight ·    keep hands 6 inches below water surface ·    push water outward about 12” with palms at 45° ·    turn palms and push water inward ·    head is in water, lift to breathe as necessary