Saturday Dec 16,2023

600 s/k/dr by 100 200 50 strong/50 ez 3:45 4×50 free/back by 25 :55 200 50 strong/50 ez 3:30 4×50 free/back by 25 :50

10×100 IM with fins 1) drill 1:50 2) swim 1:40

12×50 swim 1)p200 2) ez :50 or 1:00 6×50 pull 1)fast 2) ez :55 or 1:05 4×50 kick 1) fast 2) ez 1:00 or 1:10

16×25 on 1:00 all with fins underwater dk with fast Dk on back fast Double pullout breast 2 dk Breast with 1 dk fast