Fri. Dec.12/Sat. Dec. 13

W.U. 400 swim
2 x 50 kick
200 pull



dr. set:
6 x 75 on :15R

odd: 50 single arm/25 swim

even: 50 back kick/25 back swim



M.S.

150 pull on :30R, 2 x 50 ez swim on :15R

200 pull on :30R, 2 x 50 ez swim on :15R

250 pull on :30R, 2 x 50 ez swim on :15R

200 pull on :30R, 2 x 50 ez swim on :15R



100 ez cooldown

(total 2500m)