Tues. Nov. 17

W. U.
5 x 100 (swim, pull, kick, swim, drill)

Stroke set:
8 x 75 on :15R
odd: 25 back kick/25 free sw/25 back swim
even: 25 fast/25 DPS/25 fast

M.S.
3 x 400
1: 4 x 25 (odd DPS, even fast)
100 IM on :20R
4 x 25 swim on :15R
100 pull (neg. split) on :30R

2. 4 x 50 swim (descend 1-4) on 1:00/1:10/1:15
200 pull - build on :30R

3. same as #1

200 ez
(Total: 2500m)