Fri. Jan. 30/Sat. Jan. 31

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

M.S.
4 x {4 x 75 on :15R
Set 1: IM order (fly, back, breast)
Set 2: swim - build
Set 3: pull - ez (paddles optional)
Set 4: swim - build

Dr. Set:
3 x 200 on :20R
#1: 50 drill/50 swim (drill - layout)
#2: pull - long and easy
#3: swim (negative split)

Cooldown: 200 ez
(total: 2500m)