WEDNESDAY/DECEMBER 12, 2012

FOCUS: DISTANCE FREE/PACE

Warm Up (600)	200 swim 200 kick 200 pull
Main Set (3200)	8 x 200 swim @ 3:10 or r=:20 8 x 50 pull @ :50 or r=:10 3 x 200 swim @ 3:20 or r=:30 ·        Build 1-3 3 x 100 kick @ 1:40 or r=:15 ·        Build 1-3 6 x 50 @ 1:00 or r=:20 ·        Build 1-4
Cool Down (200)	200 easy

                                                                                    TOTAL: 4000 Yards