Tuesday Dec. 12th, 2017

• 300

• 3×100 IM  1)dr/s 2)s/d 3)swim

• 6×50 dec 1-4 hold 5,6 non free on 1:00

• with fins 10×100 on 1:45  3,4,5 dk free flip into 6dk fast back or fly or double pullout with fast breastroke

• 10×50 pbl (paddles opt’l)  dec 1-4 hold 5 on 1:00

6x thru

• 3×25 best avg on :30

• 75 ez on 1:45

8xthru – first 6 are kick, last 2 are swim

• 2×50 on   :45 or :50 or :55

• 1×25 on 1:00 or :50 or :40

4300m