Thur Dec 7

KBM 6:30-7:30

Meet Warmup minimum 1500

- include 4 fast turns

2 fast 50's or

100 at 200 Pace

QUEENS 6:00-7:30

400 Choice at 6:07

6 * 50 KIck IM switch

21 * 100 from 2 ---> 1:20

KIck--> Kick/Swim --> Swim 0, 0, 58, 54. 48, 40, 30

18, 4, 48, 30, 10, 48, 24

58, 30, 60, 28, 54, 18, 40

five times through

100 Pull 50 reg/50 PBL on 1:40

200 Kick descend 1-5 on 4:00 50 with paddles RA/LA by 25 on 1:20 (tighten your core)

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