Thurs/Friday swim workout

W.U. 20o swim

4 x 50 as 25 drill/25 swim (drill - single arm) on :10R



K. Set

4 x 100 on :15R - no board

as: 25 Right side, 25 Left side, 50 swim



M.S.

2 x { 6 x 50 pull/band on 1:00/1:10/1:20 - every 3rd one fast

200 swim smooth on :30R



dr. Set

3 x 150 on :15R

as 50 drill/50 swim/50 drill [drill = catch-up/FTD combined]



150 ez (total: 2400m)