Tues. Jan. 18

W.U.
300 swim, 200 pull, 100 drill (catch-up/FTD)
4 x 25 scull

Flip turns:
8 x 25 from middle of pool
-streamline off wall, no breath first stroke

8 x 25 lung busters on :20R
breathe 3, 2, 1, 0

Kick set:
4 x 150 on :15R
50 side kick/50 swim/50 choice kick

M.S.
4 x 100 descend 1-4 on 1:45/1:50/2:00
400 pull - breathe 3,5,3,7

200 ez
(Total: 2500m)