Friday Dec 4th,2020

Recover and pace

20×50 with fins: all on :55 zombie kick on 1:00

1-4) 25 8 kick switch/25 long free 5-8) 50 free underwater recovery 9-12) perfect streamline 5 dk/ 1 Zohan fly stroke/repeat *** zohan fly requires a strong breakout 13-16) 3 fly/3 breast repeat 17-20) zombie kick

8×25 on :45 alternate 10 f breakout /15 ez – 15 ez/10 f finish

6×100 dec 1-3,4-6 to p400 on 2:00

300 as 25 drill/25knob/25 smooth NF

8×50 dec 1-4, 5-8 to slightly faster than p400 on 1:15

12×75 smooth choice mix it up (no fly) fins and pads on 1:20