Sunday Dec.13th,2020

400 Free/Back by 100 fist/swim by 50

3 * 200 IM

Kick/Swim by 50, Dr/Swim by 50, Swim

9 * 50 (use every stroke at least one time)

Build Fast walls 15m under water off turn IM wheel or back set

IM wheel

Twice thru 30s per 25 first round, then 25 second round +5 for swim

100fly-75bk-50br-25fr 25fly-100bk-75br-50fr 50fly-25bk-100br-75fr 75fly-50bk-25br-100fr

Or Back for Jericho and Lily 4 * 100 RA, 4 * 100 LA (1-4 descend on 1:45) 8 * 25 PBL with paddles on :45 4 * 125 (75 build pull/25 sprint Kick/25 swim fast) on 2:30

9 * 100 on 1:50

Easy swim – 15m under water off last turn Build Fast

800 Smooth with fins 5 dolphin kicks off wall 4 * 50 at P200 on 1:20 400 SKPS 16 * 25 1 strong, 3 smooth on :30