Wednesday Dec 13/23

1000 fly with fins 1st 200 dk on back 2nd 200 underwater recovery 3rd 200 3-3-3 4th 200 1-1-1 5th 200 as 8×25 fly :45

6×75 Dec 1-3 on 1:20

3xthru : 1 min rest between rounds 8×25 :45 free alternate straight arm High elbow recovery Rd 1 at cruise speed :45 Rd 2 at sprint speed 1:00 Rd 3 with fins at sprint speed 1:00

2 “tiger sprints” from side

Afternoon workout:

16×50 1-4) kick 1:10 5-8) pull 1:05 9-12) non free 1:00 13-16) free :55

10×400 if on slowest pace skip 1&2 and only do 8 Evens cruise (paddles optional) Odds fast broken Cruise 6/6:30/7 200/200 20 sr 7/7:30/8 Cruise 6/6:30/7 100/100/100/100 10sr 7/7:30/8 Cruise 6/6:30/7 4×100 on FPP 7/7:30/8 Cruise 6/6:30/7 2×100 20 sr 4×50 10sr 7/7:30/8 Cruise 6/6:30/7 8×50 best avg :50/:55/1:00

Wamdown ?x25 on :40 alternate breast/back