Sat. Sept. 18

W.U.

200 swim

100 drill/swim (dr = 6k layout)

150 pull

50 scull

M.S.

2 x 1000 broken

as: 400 breathe 3,5,3,7 on :30R

(1st set pull, 2nd set: swim or pull)

6 x 50 on :15R

(1st set: kick/swim, 2nd set: drill/swim) dr = FTD & fist

3 x 100 IM on :20R

100 ez

(Total: 2600m)