Sat. Feb. 12 (CRASH week)

W.U.

300 swim

2 x 50 kick

2 x 50 drill

200 pull

Fins:

5 x 150 on :15R

as: 50 fly kick/50 side kick/50 swim (odd = no free)

M.S.

400 swim - build each 100 - on :30R

400 strong - on :30R

2 x 200 pull - on :30R

 

(Lane 1/2: 300 swim build; 300 strong; 2 x 150 pull)

150 ez

(total: 2600m)