Sat. Jan. 22

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

Dr. set:
3 x 200 on :20R
1.  50 drill/50 swim (dr = FTD, 6k layout)
2.  pull
3.  swim - negative split

M.S.
4 x {4 x 75 on :15R
Set 1: IM order (fly, back, breast or back, breast, free)
Set 2: 50 kick/25 swim
Set 3: pull
Set 4: swim descend 1-4

100 ez
(Total: 2400m)