FRIDAY/DECEMBER 21, 2012

 FOCUS: DISTANCE FREE/PACE

Warm Up (600)	200 swim 200 kick 200 pull
Main Set (2600)	Threshold Set, work at high heart rate for most of the set. Push yourself!   8 x 100 @ 2:00 or r=:40 ·        90% effort 400 pull easy 6 x 100 @ 2:00 or r=:40 ·        90% effort 400 pull easy 4 x 100 @ 2:00 or r=:40 ·        MAX EFFORT!
Kick Set (600)	6 x 100 kick @ 1:40 or r=:10
Cool Down (200)	200 easy

                                                                                    TOTAL: 4000 Yards