Sat. Nov. 6

W.U.

200 swim

150 pull

100 kick

50 scull

Drill set:

6 x 75 on :15R

odd: 50 FTD/25 swim

even: 50 6k layout/25 swim

M.S.

5 x 300

1. swim - build on :30R

2. pull on :30R

3. 3 x 100 descend 1-3 on 1:55/2:00

4. pull on :30R

5. 4 x 75 IM order (Fly, back, breast or back, breast, free) on :15R

150 ez

(total:2600m)