Sat. Nov. 20

W.U.

200 swim

2 x 50 kick

100 pull

200 drill/swim by 50

IM set: 10 x 75 on :15R

odd: fly, back, breast or back, breast, free

even: 25 R side kick, 25 L side kick, 25 swim

M.S.

2 x 500 broken:

{4 x 50 descend 1-4 on 1:00

300 pull on :30R

150 ez

(2500m)