Thurs. July 9/Fri. July 10

W.U.
200 swim
2 x 50 kick
100 pull
2 x 50 kick
100 swim

Stroke set:
4 x {4 x 75 on :15R
Set 1: IM
Set 2: 25 fast/25 DPS/25 fast
Set 3: pull
Set 4: Descend 1-4

M.S.
3 x 200 on :30R
1. 50 6k layout/50 swim
2. negative split
3. pull

200 ez