MONDAY/NOVEMBER 26, 2012

FOCUS: DISTANCE FREE/PACE

Warm Up (1300)	200 swim 200 kick 200 pull 4 x 150 swim (30 sec rest) -       build 1-4 to 90% 100 easy
Main Set (1900)	2 x 400 pull @ 80% (6:00 or 1 min rest) 4 x 200 swim @ 85% (3:10 or 20 sec rest) 200 easy 100 swim Max Effort
Cool Down (400)	4 x 100 easy

                                                                                    TOTAL: 3600 Yards