FRIDAY/DECEMBER 28, 2012

 FOCUS: DISTANCE FREE/PACE

Warm Up (1400)	1 x 400 swim 4 x 100 kick @ 1:45 or r=:20 4 x 100 pull @ 1:40 or r=:20 4 x 50 drill [25 drill/25 swim] @ :50 or r=:10
IM Set (1000)	16 x 25 @ :45 or r=:15 ·         4 each stroke, reverse IM order 4 x through ·         75 swim [25 back/25 breast/25 free] @ 1:30 or r=:20 ·         50 swim [25 back/25breast] @ 1:00 or r=:15 ·         25 swim [25 fly] @ :45 or r=:15
Main Set (4000)	20 x 100 ·         4 x 100 swim @ 1:40 or r=:20 ·         3 x 100 swim @ 1:35 or r=:15 ·         2 x 100 swim @ 1:30 or r=:10 ·         1 x 100 swim @ 1:25 or r=:5 ·         4 x 100 pull @ 1:35 or r=:15 ·         3 x 100 pull @ 1:30 or r=:10 ·         2 x 100 pull @ 1:25 or r=:5 ·         1 x 100 pull @ 1:20 2 minute rest 20 x 100 ·         4 x 100 swim @ 1:35 or r=15 ·         4 x 100 pull @ 1:30 or r=:10 ·         4 x 100 swim @ 1:35 or r=:15 ·         4 x 100 pull @ 1:30 or r=:10 ·         4 x 100 swim @ 1:35 or r=:15
Kick Set (500)	5 x 100 kick @ 1:40 or r=:10 ·         Odd – non free ·         Even - free
Cool Down (100)	100 easy

                                                                                    TOTAL: 7000 Yards