MONDAY/DECEMBER 17, 2012

FOCUS: DISTANCE FREE/PACE

Warm Up (800)	200 Swim 200 Kick 200 Pull 4 x 50 (25 drill/25 swim) @ r=:10
Main Set (2250)	3 x thru (1 & 3 swim, 2 pull) ·        400 @ 6:00 or r=:40 ·        200 @ 3:00 or r=:20 ·        100 @ 1:30 or r=:10 ·        50 @ 1:15 or r=:45
Kick Set (300)	3 x 100 @ 1:40 or r=:15
Cool Down (250)	250 easy

                                                                                    TOTAL: 3600 Yards