Tues. Oct. 13

W.U. 200 swim, 100 pull, 100 kick

Dr. Set:
4 x {4 x 75 on :15R
Set 1: IM
Set 2 & 4: swim - steady pace
Set 3: pull (paddles)

M.S.
300 steady on :30R
200 strong on :30R
100 fast on :20R
4 x 50 fast on 1:00/1:10/1:20

100-200 ez
(total: 2600m)