Nov 19th

WU 1000	5x200 10sri 1.     swim 2.     s/k by 50 3.     k/d by 50 4.     d/s by 50 5.     s
MS 1600	4x400 descend on 20s rest
CD 400	4x100 75s/25k 75s/25d

WU 800	4x200 10sri 1. swim 2. s/k by 50 3. k/d by 50 4. d/s by 50
MS 1200	3x400 descend on 20s rest
CD 400	4x100 75s/25k 75s/25d

WU 800	4x200 10sri 1.     swim 2.     s/k by 50 3.     k/d by 50 4.     k/s by 50
MS 1600	3x400 descend on 20s rest
CD 400	4x100 75s/25k 75s/25d

WU 600	3x200 15sri 1.     swim 2.     s/k by 50 3.     k/d by 50
MS 600	400 on 20s rest 4x50 10sri
CD 400	4x100 75s/25k 75s/25d