WEDNESDAY/JANUARY 2, 2013

 FOCUS: DISTANCE FREE/PACE

Warm Up (1500)	500 swim 400 kick 300 pull 200 drill [25 drill/25 swim] 100 easy
Main Set (5600)	1 x 100 swim @ 1:30 1 x 200 swim @ 3:00 1 x 300 swim @ 4:30 1 x 400 swim @ 6:00 1 x 500 swim @ 7:30   100 easy   1 x 500 pull @ 7:05 1 x 400 pull @ 5:40 1 x 300 pull @ 4:15 1 x 200 pull @ 2:50 1 X 100 pull @ 1:25   100 easy   15 x 100 swim ·         2 @ 1:40 ·         2 @ 1:35 ·         2 @ 1:25 ·         2 @ 1:35 ·         2 @ 1:40   100 easy   4 x 200 swim @ 3:00
Cool Down (100)	100 easy

                                                                                    TOTAL: 7200 Yards