Thurs. July 2/Fri. July 3

W.U.
200 swim
200 pull
2 x 100 kick
2 x 100 drill/swim

M.S. (GWN) 4 x 25 descend 1-4 on :15R
4 x 100 @ race pace effort on :20R

M.S. (others) 3 x {4 x 25 fast on :15R
4 x 100 descend 1-4 on :20R

200 ez
(Total: 2500m)