FRIDAY/DECEMBER 7, 2012

 FOCUS: DISTANCE FREE/PACE

Warm Up (1400)	400 choice 8 x 50 @ R=:15 ·        ODD 25 scull/25 kick on back ·        EVEN 25 drill/25 swim 4 x 100 IM @ r=:30 200 free
Main Set (2000)	9 x 100 free @ 1:35 or r=:15 6 x 100 free @ 1:30 or r=:10 3 x 100 free @ 1:25 or r=:5 200 easy
Cool Down (300)	300 choice

                                                                                    TOTAL: 3700 Yards