FRIDAYDAY/NOVEMBER 9, 2012

FOCUS: DISTANCE FREE/PACE

Warm Up	200 swim 200 kick
Drill Set	8 x 25 drill @ 0:30 ·        Odd – fingertip drill ·        Even – catch-up drill
Main Set	·        600 pull @ 9:00 or r=:30 ·        4 x 150 swim @ 2:15 or r=:15 ·        400 pull @ 6:00 or r=:30 ·        4 x 100 swim @ 1:30 or r=:10 ·        200 pull @ 3:00 or r=:30 ·        4 x 50 swim @ :45 or r=:05 ·        100 pull @ 1:30 or r=:30 ·        4 x 25 swim @ :25 or r=:05
Kick Set	10 x 50 kick @ :50 or r=:05 ·        Odd – Dolphin kick ·        Even – Fast
Cool Down	300 choice

                                                                                    TOTAL: 4000 Yards