MONDAY/DECEMBER 24, 2012

 FOCUS: DISTANCE FREE/PACE

Warm Up (600)	200 swim 200 kick 200 pull
Main Set (4200)	Pull Ladder to 400 @ r=:20 ·        100/200/300/400/400/300/200/100   6 x 100 swim @ 1:35 1 minute rest 6 x 100 swim @ 1:30 1 minute rest 6 x 100 swim @ 1:25   400 kick
Cool Down (200)	200 easy

                                                                                    TOTAL: 5000 Yards