Fri. Jan. 16/Sat. Jan. 17

W.U.
5 x 100 on :10R
1. swim 2. kick 3. pull 4. back/breast 5. swim

drill set:
6 x 75 on :15 R
odd: 50 single arm/25 swim
even: 25 DPS/25 back/25 fast

M.S.
(a.m. group): 4 x 400 as:
1. 25 hard/25 ez
2. 2 x 200 pull ez on :30R
3. 8 x 50 descend 1-4 on 1:00/1:10/1:20
4. 50 back/50 free

(p.m. group): 6 x 200 on :20R
as: 25 ez/25 fast/50 ez/50 fast/50 ez

cooldown: 200 pull
4 x 50 choice
(total: 2600m)