Friday Dec.15th

• 3×200 dec 1-3 on 3:20

• 3×100 – split on 1:45

• 3×50 as 15ez/20fast/15ez 1:00

• 1 min rest

then 2x thru

• 50 at p200 on 1:15

• 2×25 at p100

• 2×25 as 15f/10ez and 15ez/10f

• 50ez

One hour to get these sprints in:

• 75

• 2×25

• 50

• 2×25

• 75

• 2×25

• 50

WD

8×50       2 on:45,1 on :50,1 on 1:00.2 on :50,1on :55, 1 on 1:05