Sat. Jan. 19

W.U.
220 swim
100 drill - choice
2 x 100 k/sw
200 pull

lungbusters:
8 x 25 on :30R
breathe 3, 2, 1, 0 or 2, 1, 0, 0

stroke set:
4 x 150 on :15R
odd: 25 fly/50 free/25 back/50 free
even: 25 breast/50 free/25 back/50 free

M.S.
800 broken
as: 300 pull - CB - breath 3, 5, 7 on :30
    2 x 100 (25 ez/50 fast/25 ez) on 1:50/2:00
    4 x 75 (DPS/fast/ez) on :15R

200 ez
(Total: 2500m)