Tues. Aug. 17

W.U.

5 x 100

1. swim 2. pull 3. kick 4. drill/swim 5. swim

stroke set:

4 x {4 x 75 on :15R

set 1: IM order (fly, back, breast or back, breast, free)

set 2: pull

set 3: 50 kick/25 swim

set 4: swim descend 1-4

M.S.

4 x 200 descend 1-4 (swim or pull) on :30R

kelowna: 4 x 100 descend 1-4 swim

100 ez

(Total: 2600m)