Sat. Jan. 29 (BUILD week)

W.U.
200 swim
2 x 50 kick
2 x 50 drill (FTD, catch up)
100 pull

Drill/Kick set:
6 x 75 on :15R
odd: 50 kick/25 swim
even: 50 drill/25 swim (drill = SA, 6k layout, FTD)

M.S.
5 x 300
1.  swim - build on :30R
2.  pull - steady on :30R
3.  3 x 100 swim descend 1-3 on 1:50/2:00
4.  4 x 75 IM (fly, back, breast or back, breast, free) on :15R
5.  pull

150 ez
(Total: 2600m)