Sat. Nov. 21

W. U.
200 swim
4 x 50 kick
200 pull
100 fist

drill set:
4 x 100 on :15R
odd: SA/swim
even: armpit/swim

8 x 25 head position drill
#1-4: odd - head buried (improper form); even: head higher than normal
#5-8: optimum head position

M.S.
2 x 500
as: 4 x 25 DPS on :10R
2 x 50 (25 Fast/25 ez) on :15R
100 Fast on 2:00/2:10/:20R
200 pull (neg split) on :30R

100-200 ez
(Total:2500m)