WEDNESDAY/OCTOBER 31, 2012

FOCUS:          MID-DISTANCE FREE/PACE

Warm Up	200 swim 200 kick 200 pull
Pull Set	6 x 50 pull @ :50 or r=10 ·        breathe 3/5/7 by 50′s
Main Set	3 x through: ·        200 swim [moderate pace] @ 3:20 or r=:30 ·        150 swim [faster pace] @ 2:30 or r=:30 ·        100 swim [faster pace] @ 1:40 or r=:15 ·        50 swim [moderate pace] @ :50 or r=:15
Recovery Set	4 x [25 scull/25 glide stroke/25 pull]
Race Pace Set	8 x 25 swim @ 45 or r=:15 ·        25 easy/25 fast
Cool Down	100 choice

                                                                                    TOTAL: 3000 Yards

Glide Stroke

Ÿ  in side-float position (one arm extended in front, other arm at side) Ÿ  make sure legs and feet are extended in a straight line Ÿ  glide for 5 seconds Ÿ  stroke one arm at a time, gliding after each arm-stroke