Fri Dec 12

300S on 5:30

6 x 50 pull with paddles (kuckle style hold) 1-3 descemd :55

300 K (200 IM + 100 stroke) on 7:00

6 x 50 Fly /Back, Back/Breast. Breast/Free on :55

300 Pull long *ever 3/5 breathing if free

6 * 50 Kick 1) RLeg-Lleg 2) long, 3) fast

4 x200 on 3:15 or 3:30 - looking for 30 - 45 s rest

1) 3rd 50 fast

2) middle 100 fast

3) Last 150 fast

4) fast

Different stroke

6 x 100 on

1) fpp + 10

2) fpp+ 5

3-4) fpp

5) fpp + 5

6) fpp + 10

8 x 50 best average on 2:00

18 x 50 on :30

1) strong

2) 2 breathes (Breast = 2K1P & 3K1P