Thurs. April 22 (recovery week)

W.U.
300 swim
100 kick
2 x 50 fist/swim
200 pull

Drill set:
4 x 150 on :15R
odd: 50 SA/50 FTD/50 swim
even: 50 6k layout/50 double finish/50 swim

M.S.
4 x 50 swim descend 1-4 on 1:00
2 x 100 kick/swim on :15R (k = fly kick on your back)
2 x 300 swim or pull, controlled breathing - breathe 3,5,3,7

100 ez
(Total: 2400m)