Tues. July 20

W.U.
400 swim
8 x 50 as 25 drill/25 swim (odd: armpit touch, even: catch-up)

IM set:
8 x 50 IM order (fly/back, back/breast, breast/free, free/free) - on :15R
*option to do single arm fly

M.S.
300 pull on :30R
3 x 100 swim descend 1-3 on 1:45/1:55/2:05 or :20R
200 pull on :30R
2 x 100 swim descend 1-2 on " "
100 pull on :20R
100 fast

200 ez cooldown
(Total: 2600m)