Mon Dec 1

800 IM flow with fins

6 x 100

1-3 descend on 1:40

either every 4th 25 fly or breast or Stroke A then Stroke B on 1:50

4 x 75 K

1) smooth

2) 50 smooth 25 Fast

3) 25/50

4 Fast

3 descending turns

4 x 50 15-25-10

4 x 25 1) 5 and glide/Kick xlr8's

2) buiiold

3) easy speed

4) 15/10

12 x 100 1) drill on 1:45 or 2:00

2) & 3) smooth on 1:30 or 1:45

4) fast to faster

4 x 3 or 400 ascend and removing equipment