Prepping for Belleville !!! The snowy winter canada meet Wed. January 8th

• 400

• 4×100 dr/k/dr/s

• 4×50 decend to p200 by 2

3 times thru (b’s join in when they get there)

• 2×75 build with fast turns on 1:30/1:45

• 200 IM 8/12/8/12 strokes on 4/4:30

• 3×50 kick on 1:10 or 2×50 kick on 1:15

30×25 on :45   at p100/4

Dive 25’s for last 15 min

• 1 of each IM order then choice

3400 m