Wed. Dec. 12

400 Free/Back by 100 fist/swim by 50 300 Pull with paddles 200 Kick “-” 3 * 100 IM 8/10/16

Choose 2 of 3 or do same one twice

9 * 100 Free or Back 1-3 descend PBL on 1:50 4-6 descend Swim/RA/LA/Swim  1:35 or 1:40 7-9) descend swim – 2-3 second drops 1:25 or 1:35

or

8 * 100 Breast on 2:00  – 2nd round faster 1) 25 H-H/75 2K1P 2) fast hands/2K1P/fast hands/strong swim 3) 25 egg beater/75 kick 4) Swim

3 * 200 (75 fly long /25 Free/50 Fly strong/25 Free/25 Fly sprint) 200 fly

last 1/2 hour

twice thru 50 Sprint 5 evil wheels 50 RA with paddles 50 LA with paddles 8 glute bridges/leg 100 Fly smooth 40s plank or 20 Squats 100 IM 8/10/1/6