WEDNESDAY/OCTOBER 17, 2012

FOCUS: STROKE

Warm Up	200 swim 200 kick 200 pull
Drill Set	6 x 50 drill w/ pull buoy @ 1:00 or (:15 RI) ·        25 front skull/25 build
Main Set	4 x through (fly, back, breast, free) ·        1 x 75 swim @ 1:45 or (:30 RI) ·        2 x 50 swim @ 1:15 or (:20 RI) ·        4 x 25 swim @ :45 or (:15 RI)
Kick Set	300 kick ·        Every 3rd length fast!
Cool Down	200 choice

                                                                                                                        TOTAL: 2500 Yards