MONDAY/NOVEMBER 19, 2012

FOCUS: DISTANCE FREE/PACE

Warm Up	400 swim ·        150 free/50 back 3 x 100 pull ·        Breath every 3rd stroke the 1st 50, every 5th stroke the 2nd 50
Drill Set	10 x 50 free drill (25 drill/25 swim) ·        2 - Kick on back (arms by sides) ·        2 - Kick on back (slight rotation) ·        2 - Kick on back (arm extended) ·        2 - Kick on side (arms by side) ·        2 - Kick on side (arm extended)
Main Set	2 x through ·        300 free (moderate pace) ·        8 x 100 free @ 80% o   First 4 with 10 sec rest o   Second 4 with 5 sec rest ·        100 easy ·        4 x 25 fly (20 sec rest)
Cool Down	2 x 100 easy

                                                                                    TOTAL: 4000 Yards