Monday Dec.10th,2018

• 300 choice

• 6×50 … dec 1-3, dec 4-6 choice.  maintain sc and dec

main set 2x thru: 30sr between sets

• 6×100 on 1:30

• 400 on 6:30

or

• 6×100 on 1:40

• 325 on 5:30

or

• 6×100 on 1:50

• 250 on 4:30

kick set: 2x thru :  5×50 kick on 1:20

• 10f/40 smooth

• 20f/30 smooth

• 30f/20 smooth

• 40f/10 smooth

• 50f

W.D.

12×75 drill 1-4- no equip on 1:45, 5-8 with paddles on 1:45, 9-12 with fins on 1:30

• odds :  biondi fly (underwater recovery)/ back darm/breast 3kip

• evens: free 25ra/25la/25 head up

4000/3850/3700m