Monday Dec.20th 4:45-6 Apac

4 * 50 Bk Kick/Br swim by 25 200 RIMO Dr/S by 25 4 * 75 on 1:30 1) fly/bk/br, 2) bk/br/fr

2xthru with fins: all on 1:00 25 kick underwater smooth 25 fast 15 m underwater/10 m swim 25 fast choice 25 long (22min)

6xthru: 40/30/20

free are 50’s smooth on 1:00, bk are 75’s strong on 1:30 (22.5 min)

1 Free 1 bk 2 free 2 bk 3 free 3 bk 2 free 2 bk 1 free 1 bk

Warmdown: 200 as 25 scull w/paddles & pb/25 breast pull w/paddles 300 6kick switch with fins 200 kick down to ez