Friday Dec 16 3-4:30 recovery

800 s/k/p/s 400 pbl pads optional 200 flutter kick build

8×100 2 on 1:40 or 1:50 swim smooth 2 frim smooth 1:45 or 1:55 30 sr 2 fly Uh20 rec fins 1:45 or 1:55 2 kick with fins 1:45 or 1:55

8×75 IMO on 1:20 or 1:30 with fins 2 of each Odds) swim smooth Evens) dr/knob/s

16×50 8 free/8 non free on 1:00 Odds) drill/build with low SC Evens) dk back/build with low SC

24×25 2 on :20, 4 on :40 2 on :25, 4 on :40 2 on :30, 4 on :40 2 on :35, 4 on :40