Sp/JP Thursday Dec.16 3:45-5:45

300 free/back by 25 fast flip turns at free to back/ fast open turns back to free 4×75 kick Dec 1:45 6×50 at p400 on 1:00

With fins: 32 min 25’s – 15m sprint under H20 then smooth (400 feel) 50’s – 12.5 sprint under H20 then strong (200 feel) 75’s -10m underwaters then sprint (100 feel) Rd 1 – underwaters on front / free Rd 2 – underwaters on back / back 1×25 on :30 1×50 on :50 1×75 on 1:10 2×25 on :30 2×50 on :50 2×75 on 1:10 3×25 on :30 3×50 on :50 3×75 on 1:10 2 min rest then repeat

8×50 relay fast 400’s pair up slowest/fastest Round 1) free on 8:00 Round 2) IM 9:00 Round 3) flutter kick 10:00

6×175/200 ascend swim strong on 3:00 Swim smooth 3:05 Pull paddles 3:10 Pull 3:15 Pbl 3:20 Kick ez

4350- 4500m