Sat. Jan. 14

W.U.
200 swim, 100 drill/swim, 150 pull, 50 kick

M.S.
2 x 1000 broken:
    {400 controlled breathing (breathe 3,5,3,7) on :30R
      -1st set pull, 2nd set swim
     6 x 50 on :15R (1st set k/swim, 2nd set dr/swim)
     3 x 100 swim - build - on 1:50/2:00

100 ez

(Total: 2600m)