Tues. Sept. 14

W.U.
200 swim
150 pull
100 kick
50 drill - single arm

Kick set:
3 x 150 on :15R
as: 50 side kick (25 R side, 25 L side)
50 fly kick (front or back)
50 swim

M.S.
2 x 700 broken (lane 1: 2 x 500 broken)
as: 200/300 pull (breathe 3,5,3,7) on :30R
2/4 x 50 swim with overkick on :15R
2 x 100 swim (25 easy, 50 fast, 25 easy) on 1:50/2:00/2:10/:20R

150 ez
(Total: 2500m)