Mon. May 18/Tues. May 19

W.U. 5 x 100 on :15R
1. swim 2. kick 3. pull 4. swim 5. FTD

stroke set:
8 x 75 on :15R
odd: 25 DPS/25 fast/25 DPS
even: 25 fly/25 back/25 free

M.S. (Pyramid)
4 x 25 on :10R (odd: DPS, even: fast)
2 x 50 (25 DPS/25 fast) on :15R
100 as 25 DPS/25 fast on :20R
3 x 100 pull (descend 1-3) on :20R

*1 min rest

3 x 100 swim (descend 1-3) on :20R
100 pull on :20R
2 x 50 (25 DPS/25 fast) on :15R
4 x 25 fast on :15R

100-200 ez
(Total: 2500m)