Fri Dec 6th

Warmup - done by 6:20

12X75 on 1:25 (25/50 or 50/25)

1) Fly Kick/Back S

2) Back Swim/BR 2K1P

3) Breast Scull/Free 6 Kick

4) Fly/Back/Breast

5) Back/Breast/Free

6) Choice - long walls

A/ Sprinters/Flyers/Breaststrokers:

40x100

16, 12, 8, 4 descending pace times start no slower than 1:45, start no faster than 1:30 (example: 16/ 1:45, 12/1:40, 8/ 1:35, 4/1:30)

You choose the order you do each of :

Free/bk by 50, 5 kicks off last wall

IM or IMO

75 fr/25 Br with double pullout or

3rd 25 fly, 5 kicks off wall

B/Distance:

10x400

1-4) D1-4 /6:00

5-8) descend pace times by 10 from #4 +30sec

9) ez /7:00

10) fast

C/ Mid/free/back:

12x50 D1-6 x 2 /60 desc by 1 sec

12x100 D1-6 x 2 /1:45 desc by 2 sec

12x150  D1-6 x2 /2:30 desc by 3 sec

1 min rest after each desc 1-6