WEDNESDAY/NOVEMBER 7, 2012

FOCUS: DISTANCE FREE/PACE

Warm Up	200 swim 200 kick 200 pull
Drill Set	8 x 25 Drill @ r=:05 ·        Odd – Catch-up drill ·        Even – Fingertip Drill
Main Set	2nd repeat faster than 1st repeat ·        2 x 500 swim or pull @ 7:30 or r=1:00 ·        2 x 400 swim or pull @ 6:00 or r= :40 ·        2 x 300 swim or pull @ 4:30 or r=:30 ·        2 x 200 swim or pull @ 3:00 or r=:20
Cool Down	200 choice

                                                                                TOTAL: 3800 Yards