Tues. Nov. 16

W.U.

300 swim

200 pull

100 kick

50 drill

4 x 50 descend 1-4 on 1:00

M.S.

200 (-) split on :30R

4 x 75 descend 1-4 on :20R

200 (-) split on :30R

3 x 75 descend 1-3 on :20R

200 (-) split on :30R

2 x 75 descend 1-2 on :20R

200 (-) split on :30R

1 x 75 fast

200 ez

(total: 2600m)