MONDAY/NOVEMBER 5, 2012

FOCUS: DISTANCE FREE/PACE

Warm Up	200 swim 200 kick 200 pull
Main Set	Swim or pull this set. Build your pace on the way up. Maintain your pace on the way down. ·        100 @ 1:30 or r=:10 ·        200 @ 3:00 or r=:20 ·        400 @ 6:00 or r=:40 ·        800 @ 12:00 or r=1:20 ·        400 @ 6:00 or r=:40 ·        200 @ 3:00 or r=:20 ·        100 @ 1:30 or r=:10
Kick Set	10 x 50 Kick @ :50 or r=:10 ·        Odd – Fast ·        Even – Dolphin kick
Cool Down	8 x 25 [25 skull with kick/25 swim] @ r=:05

                                                                                    TOTAL: 3500 Yards