Tues. Dec. 14

W.U.

200 swim

4 x 50 k/swim

100 drill (FTD/fist)

4 x 25 scull/swim

Drill set:

3 x 150 on :15R

as: 50 fingers open/50 swim/50 6k layout

M.S.

4 x 200 on 3:40/3:50

descend 1-4

4 x 100 on 1:50/2:00

descend 1-4

4 x 50 on 1:00/1:05

descend 1-4

150 ez

(Total: 2600m)