Sat. Dec.11

W.U.

300 swim

100 drill

2 x 50 kick

200 pull

4 x 50 from middle of pool (2 flip turns per 50)

lungbusters: 8 x 25 on :30R

M.S.

1200 broken:

as: {4 x 50 drill/swim on :10R

4 x 50 k/swim on :10R

4 x 100 IM on :20R

400 pull

200 ez

(Total: 2500m)