MONDAY/NOVEMBER 12, 2012

FOCUS:          DISTANCE FREE/PACE

Warm Up	200 swim 200 kick 200 pull
Main Set	400 swim @ 60% (40 sec rest) 300 swim @ 70% (30 sec rest) 200 swim @ 80% (20 sec rest) 100 swim @ 90% (10 sec rest)   200 easy   16 x 100 Moderate pace (10 sec rest) ·        Every 4th 100 is Fast
Cool Down	3 x 100 easy

                                                                                    TOTAL: 3700 Yards