Tues. Feb. 23 (Recovery week)

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

Drill/Flip turns set:
8 x 50 - start from middle, 2 flip turns per 50 - streamline off wall, 1 stroke before breathing
6 x 50 - 25 drill/25 swim (drill = single arm) on :10R

M.S.
2 x 400 broken
as: {200 pull ez :30R
2 x 50 IM (fly/back, breast/free) on :15R
100 swim negative split on :20R

100 ez
(total: 2400m)