Mon. Nov. 18/Tues. Nov. 19

W.U.
400 swim

dr. set:
8 x 50 on :10R, as 25 drill/25 swim
odd: armpit touch
even: catch-up

8 x 50 IM order on :15R
1. 25 fly/25 back
2. 25 back/25 breast
3. 25 breast/25 free
4. 50 free

M.S.
300 pull/bands on :30R
3 x 100 swim desc. 1-3 on 1:50/2:00/2:15/:20R
200 pull/bands on :30R
2 x 100 swim desc. 1-2 on 1:50/2:00/2:15
100 pull/bands on :30R
100 fast - swim

4 x 50 cooldown
odd: swim, even: kick
(Total: 2600m)