Thursday Dec.10,2020

* 50 Bk K/Br S on 1:05 600 with fins done as    75 smooth swim/25 swim with overkick/75 smooth swim/25 surfing 300 long easy pull (max ½ free) 4 * 50 descend Kick on 1:10

Easy 100 then 1 tiger sprint from a push !?! – 2 waves

4 * 50 descend kick with fins on 1:00

100 easy then broken 200 Kick (10s at 50)

12 * 100 on 1:30 or 1:40 easy swim except for 15m sprint under underwater after last turn

4 * 200 IM Kick descend and build to 150 and build again on 5:00 Fly = rotating dolphin kick Back = 25 zombie/25 streamline Br = 25 eggbeater/25 regular kicks – count em Fr = build

10 * 25 sprint kick on 1:30