FRIDAY/JANUARY 4, 2013

FOCUS: DISTANCE FREE/PACE

Warm Up (800)	200 swim 200 kick 200 pull 200 swim
Main Set (3000)	8 x 50 swim @ :50 or r=:10 ·         odds – 25 fast/25 easy ·         evens – 25 non-free/25 free 8 x 25 kick on back @ :30 or r=:10 8 x 50 pull @ :50 or r=:10 ·         odd – breath 3/5 ·         even – breath 7/9 8 x 25 kick @ :30 or r=:10 8 x 100 pull @ 1:40 or r=:15 ·         descend 1-6 8 x 75 swim @ 1:10 or r=:10 ·         free/non-free/free by 25 ·         non-free IM order 8 x 50 swim @ :40 or r=:5 ·         FAST! ·         IM order optional
Cool Down (200)	200 easy

                                                                                    TOTAL: 4000 Yards