FRIDAY/NOVEMBER 30, 2012

FOCUS:          DISTANCE FREE/PACE

Warm Up (900)	300 swim 6 x 50 drill @ 1:00 or r=:15 ·        odd – fingertip drill ·        even – catch up drill 6 x 50 kick @ r=:10
Pull Set (400)	8 x 50 pull @ :50 or r=:10 ·        fast tempo ·        breath 3/5 by 25’s
Main Set (1800)	3 x through: ·        300 swim @ 4:45 or r=:45 o   negative split ·        200 swim @ 3:10 or r=:30 o   negative split ·        100 swim @ 1:35 or r=:15 o   build to 90%
Speed Set (300)	12 x 25 swim @ 40 or r=:15 ·        build each 25 to 90%
Cool Down (200)	200 choice

                                                                                    TOTAL: 3600 Yards