Dec 29 Day 3

300 Pull on 5

3 x 100 kick "-" and descend 2:20 300 Swim on 5:00 3 x 100 Pull "-" and descend on 1:50

300 Kick 200 IM/100 Choice 7:30

3 x 100 Swim descend on 1:20 or 1:30

5 x 400 1-3 descend, 4 long + 1:00, 5 fast on 6 6:30 oror 350/350/400/300/400

2 * 4 x 50 ascend by 1.5s from 200 pace or faster

or on 7:00

400 Free

200 Free/100 Breast/100 Free

100 Free/100 Back/100 Breast/100 Free

400 IM

1:00

2 *

50 Fly/100 Back/4 * 50 Breast on 10s rest

WD

50's with fins alternating 2 stroke

on 1:00

3 hours turnaround and Back to Markham

300, 2x100, 2x50 descend

3 x 200 "redline" kick on 5:00 2 x 200 "redline" Pull on 4:30

1 X 400 "redline" Swim

8 * 100 3:00

35 build with fins then take them off

15 sprint into wall and then kick/scull to fins/35 rotating kick with fins.

Dive walkback

1 sprint

2 * .5-1.5s slower

3 * 1.5-2.5s slower

4 * 4-5s slower then hol time and decrease stroke count