Tues. Jan. 19

W.U. 400 SKPD (sw, kick, pull, drill)

Fins: 4 x 150 on :15R
as: 50 side kick (25 R side, 25 L side)
50 fly kick (on back or with board on front)
50 swim (fly/free)

M.S.
2 x {8 x25 on :10R
4 x 50 on 1:00
2 x 100 on 1:45
1 x 200 on 1:00R
**All as 1 Fast, 1 EZ, alternating (the 200 is fast)

100 ez
(Total: 2700m)