WEDNESDAY/NOVEMBER 21, 2012

FOCUS: MID-DISTANCE FREE

Warm Up (800)	200 swim 200 kick 200 pull   4 x 50 skull @ r=:05 ·        25 skull/25 pull
Pace Set A (900)	12 x 75 swim @ 1:20 or r=:20 ·        descend times 1-4, 5-8, 9-12
Pull Set (600)	4 x 150 pull @ 2:15 or r=:20 ·        negative split
Pace Set B (600)	12 x 50 swim @ :50 or r=:15 ·        build to 90%
Cool Down (200)	200 choice

                                                                                    TOTAL: 3100 Yards