Sat. Jan. 9, 2010

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

drill set:
3 x 150 on :15R
as: 50 drill/100 swim (drill = 6k layout for all)

M.S.
200 pull on :20R (paddles optional) - long and smooth
4 x 50 swim (25 breast/25 free) on :10R
200 swim - smooth on :20R
4 x 100 IM on :20R
200 pull on :20R - long and smooth

150 ez
(Total: 2400m)