WEDNESDAYDAY/DECEMBER 19, 2012

FOCUS: DISTANCE FREE/PACE

Warm Up (1300)	200 swim 200 kick 3 x 200 drill @ r=:15 ·        25 drill/25 swim 3 x 100 pull @ r=:10 ·        Breath every 3rd strokes 1st 50 ·        Breath every 5th stroke 2nd 50
Main Set (2600)	2 x thru ·        300 swim @ 4:30 or r=:20 ·        8 x 100 swim o   1-4 @ 1:30 or r=:10 o   5-8 @ 1:25 or r=:5 ·        100 easy ·        4 x 25 or IM @ :40 or r=:20
Cool Down (100)	100 easy

                                                                                    TOTAL: 4000 Yards