Monday Dec.14th,2020 SP/SC/JP

400 Free/Back by 100 fist/Swim by 50 3 * 200 IM Kick

Long Build each 50 (to 80% effort) Work 5m in and out of walls 300 long Pull EBSC 25’s (12 * 25 Fly on :40, :30, :30, Back on :40, :30, :20…..) 4 * 25 15 sprint/10 long

200 easy

50 Kick for Time (multiple waves)

400 SKPS – long

200 Kick for Time (multiple waves)

8 * 75 on 1:30 1) long  2) last 25 fast, 3) last 50 fast 4&5) fast, 6) first 50 fast, 7) first 25 fast, 8) long