FRIDAY/DECEMBER 14, 2012

 FOCUS: DISTANCE FREE/PACE

Warm Up (1500)	6 x 200 of: ·        3 x 150 free/50 back ·        1 x 100 IM/100 IM ·        2 x 50 scull/50 swim/50 kick/50 swim (fins optional) 4 x 50 kick of 25 fast/25 easy 100 easy
Main Set (2300)	12 x 50 at 90% effort @ 1:00 or r=:20 200 pull easy 10 x 50 at 90% effort @ 1:00 or r=:20 200 pull easy 8 x 50 at 90% effort @ 1:00 or r=:20 200 pull easy 4 x 50 at 90% effort @ 1:00 or r=:20
Cool Down (200)	200 easy

                                                                                    TOTAL: 4000 Yards