WU:

4 x

100 s

50 k

Rest :30

Drill:

12 x 25 dr @ :40 [push-off MAX distance, glide to stop, then ch dr]

PS1:

3 x 100 desc @ 2:00

MS1:

3 x

4 x 50 decent (P500 + 3-4) @ :50

1 x 150 smooth @ 2:30

3 x 50 decent (P500 + 1-2) @ :50

1 x 100 smooth @ 2:00

2 x 50 fast (P200) @ :50

1 x 50 smooth @ 1:00

1 x 50 race @ :50

1 x 200 smooth back/fr @ 4:00

[4200yds; 150]