Fri Dec 19

400 Free/Back by 100 alternate 1 fist closed/1 hand open by 50

300 Pull 75 build into every 4th 25 Breast or Fly 3/5 breathing when free

3 * 100 IM - strong kick in and out of walls

Choose 2 (can do the same one twice)

Breast (twice thru)

200 H-H/3K1P/fast hands/Swim on 4:00

3 x 100 kick descend on 1:50

4 * 75 Pull 1) 25 back/50 Breast, 2) 50 Back/25 Breast on 1:15

Fly (4 times thru)

4 * 25 on :45

1 * 50 on 1:00

3 x 25 on :45

1 x 75 on 1:30

Back or Free

3 x 200 descend on fpp + 20

4 * 50 descend on 1.1.1,2:00

2 x 200 on fpp + 10

4 x 25 fast on :45, 45, 45, 2:15

2 x 200 on fpp