Fri. Nov. 7/Sat. Nov. 8

W.U. 300 swim, 100 drill (FTD & SA)
4 x 50 kick
200 pull

stroke set:
4 x 150 on :20R
as: 50 back or breast
50 free swim
50 fly (full stroke or single arm)

M.S.
800 broken:
as: 300 pull/bands on:30R
2 x 100 kick (25 breast/50 free/25 fly)
4 x 75 as 25 distance per stroke/25 high turn-over/25 optimum stroke count) on :15R

200 ez cooldown (total: 2400m)