12 sets of Christmas, Friday Dec 23rd,2016

12×100 on 1:50

• 1-3) maintain s/c and dec

• 4-6) backstroke build with 4,4,5,5 dk

• 7-9) pbl

• 10-12) 65 smooth, flip into fast breast

11×50 kick with fins 1:00

• 4 fast/1ez

• 3 fast/1ez

• 2 fast

10×75 on 1:20

• alternate fly/bk/br and bk/br/fr

9×25 breast with 5 squats 1:10

8 wall pull ups

7×25 fly 12.5 underwater and 12.5 swim fast :45

6 fast flip turns

5 pushups

4 flip turns per length in a 50

3 min of dk on a board

2x (5/5/10/10/15/15/30sr) Vdk

1 sprint from the block

approx 3000 m