Swim 34:00 [3] 1.0 mi (34:00 / mi)
3500yds - 500WU, 2x100, 200, 3x100, 300pull, 4x100, 400, 3x100, 300pull, 2x100, 200, 200CD (100s on 2min intervals and about 1:20 avg.)
Bako 2800yds- 400WU, 3(100free, 200Pull), 3(200free, 100Pull), 300CD
Bako - short course - 300WU, 10x50drill, 2x100,200, 3x100,300pull,2x100,200,2x100, 4x25kick, 2x100 IM, 200CD