Dec 28 - Day 2

am - hips up!!

12 * 100 with fins

1) Kick/Swim on 1:40 +/- 5s

2) Swim on 1:30 +/- 5s

3) Swim/Kick on 1:40 +/- 5s

4) swim on 1:30 +/- 5s

400 Choice and ready start next set at 12:30

Breast 20-35 after 200's

4 * 50 Kick on 1:15 Low kick count

200 2K1P

4 * 50 Pull/S S/Pull by 25 on 1:15

3 * 200 swim descend

Fly or Breast 22 * 50 on 1:00 (extra min after 8 & 16

Back and/or or Free 12 * 100 on 1:40. 1:50 or 2

1) 25 RA/75 Swim 2) 25 LA/75 Swim 3) 3rd 25 Kick 3) strong and stronger by round

10 * 50 kick

1-3 descend on 1:10 4-7 Hold # 2 on 1:00 8-10 ascend on 1:10

800 IM flow with fins

Evening swim

400, 4* 100, 4 * 50 descend

24 * 50 on 1:15

1-3) at 200 Pace - from a dive if needed

4) faster - from a dive if needed

10 * 100 on 2:15

1) 25 sprint/75 Drill 2) 25 Build/25 fast/50 Long

3) fast 15m into wall/15 meters out

4) 2nd 50 strong

5) build to last 50 fast

600-899 choice - no stopping