Tues. Jan. 24 (BUILD week)

W.U.
200 swim, 100 k/sw, 100 pull, 100 dr/sw

K.Set:
4 x 75 on :15R
odd: 50k/25 sw; even: 25 sw/50 kick

Dr. Set:
4 x 75 on :15R
as: 50 drill/25 swim (dr = SA and 6k layout)

M.S.
200 (-) split on :30R
8 x 25 on :30/:40 (odd: fast, even: ez)
200 strong on 3:30/3:50/4:10
4 x 50 descend 1-4 on 1:00
200 (-) split on 3:40/4:00
2 x 100 (25 Fast/50 ez/25 Fast) on 2:00

200 ez

(total: 2500m)