WU:

5:00 swim

4:00 kick

3:00 drill

2:00 stroke

1:00 fast fr

[rest 0:30 after each]

Drill: Overkick

4 x 25 dr [catch-up 5 strokes, streamline kick 12ks, repeat]

4 x 25 dr [catch-up + overkick]

Starts - 20:00

[standing jump, point/dive, launch angle, regular starts]

(300 fast ez)

PS1:

10 x 50 (odd decent, even smooth) @ 1:00 [odd = P200 + :02]

MS1:

#Red

5 x 100 decent @ 1:45 [P500 + :05]

200 k @ 5:00

4 x 100 decent/fast @ 1:45 [P500 + :02]

200 k @ 5:00

3 x 100 decent/fast @ 1:45 [P500]

200 k @ 5:00

#Green

5 x 75 decent @ 1:45

150 k @ 5:00

4 x 75 decent/fast @ 1:45

150 k @ 5:00

3 x 75 decent/fast @ 1:45

150 k @ 5:00

[Red 3550yds; 126] [Green 3100yds; 108]