Mon Dec 2 am

400 IM flow with fins

18 * 75 on 1:20, 1:25 or 1:30 - get stronger by round

25 Fly Kick/50 Back Swim

50 Fly build/25 Back Kick

25 Back kick/50 Br 2K1P

50 Br build/25 Free S with fast kick

25 Breast Sprint/50 Free strong

75 free sprint

1:00 (if on 1:30), 1:30 (if on 1:25) or 2:00 (if on 1:20) rest

should be under 40 min to here

Breast or Fly (three times thru) - could do a round Back or rd 1 Back, rd 2 Breast, rd 3 Free

25 streamlined kick - no board on :45

25 Scull or underwater Kick on 1:00

75 Build 2K1P or drill of choice on 2:15

3 * 200 descend on 3:20 or 3:30 (rd 2 2X200, rd 3 1X200)

Distance Free

3 rounds of

4 * 100 descend on 1:20 or 1:30, 400 hold 2nd last repeat on 6 (if 1:30) or 6:30 (if 1:20)

3 * 200 descend on 2:5 or 3:00, 800 hold 2nd or 3rd repeat

4 * 100 descend on 1:20 or 1:30, 400 hold 2nd last repeat on 6 (if 1:30) or 6:30 (if 1:20)

Sprint

4 * 100 descend to PB + 3-5s from push on 2:00

200 easy swim on 4:00

8 * 25 3 sprint, 1 long on :45

200 easy on 4:00

4 * 75 descend to 3/4 of 100 time on 2:00

200 easy on 4:00

3 or 4 * 50 sprint from blocks on 3:00