WEDNESDAY/NOVEMBER 28, 2012

 FOCUS: MID-DISTANCE FREE

Warm Up (500)	200 swim 100 kick 200 pull
Pull Set (300)	4 x 75 pull @ 1:30 or r=:15 ·        breath 3/5/3 by 25’s
Main Set (3000)	2 or 3 x through: ·        4 x 150 @ 2:30 or r=:30 o   descend times 1-4 ·        4 x 50 @ :50 or r=:15 o   hold same pace as last 150 ·        4 x 25 @ :25 or r=:10 o   all fast! (you should be very winded after these) ·        1 x 100 @ 2:00 o   easy
Cool Down (200)	200 choice

                                                                                    TOTAL: 4000 Yards