Wednesday December 4th

• 400 choice 30sr

• 300 IM kn0b/dr/s 20sr

• 200 build 20 sr

• 100 kick 

2x thru:  Round 1 25’s stroke A, Round 2 25’s stroke B

4×100 dec to p400 2:00

3×50 dec to p200 1:30

4×25 on 1:00 1) from a dive at p50. 2)ez

300 drill or pull or swim (whatever makes you feel good) 7:00

Warmdown:

18×50 (1:05’s are non free)

2 on :45, 1 on 1:05

3 on :50, 1 on 1:05

4 on :55, 1 on 1:05

5 on 1:00,1 on 1:05