Mon.Dec 8/Tues. Dec. 9

W.U. 400 swim
4 x 25 band-only swim on :10R

10 x 75 on :15R
odd: IM (fly, back, breast or back, breast, free)
even: 25 right side kick, 25 left side kick, 25 swim

M.S.
2 x {4 x 50 sw descend 1-4 on 1:00/1:10/1:20
2 x 200 strong on 3:45/4:00/4:15/:30R (can be swim or pull)

cooldown: 150 ez
(total: 2600m)