Mon. Jan. 19/Tues. Jan. 20

W.U.
200 swim
150 pull
100 drill (FTD and catch-up)
150 kick

IM Set:
4 x 150 on :15R
as: 25 fly/25 free/25back/25 free/25 breast/25 free
OR: 50 fly/50 back/50 breast

M.S.
12 x 50 swim on 1:00/1:10/1:20
*every 4th fast
8 x 50 on 1:00/1:10/1:20
*every 2nd fast
4 x 50 on 1:00/1:10/1:20
*all fast!

200 ez cooldown
(Total: 2500m)