Mon Dec 6

800 SKDrS

6 * 100 with double PB

1) 75 Back/25 Br 2) 25 Br/75 Free

3) choice

4 * 15/10

600 smooth technique work with fins

6 * 25 underwater kick on 1:30 3 with fins, 3 without

1) big smooth kicks

2) tight fast kicks

3) fastest kicks

800 IM min 25/max 75 as you go through the strokes

options include but not limited to:

kick, 6 kicks, 2K1P, Swim, drill

6 * 50 on 2:00 with fins include 2 sprint and glides per 50

800 with proper turns max 1/2 with fins

3 sprints of 25, 50 or 75 from blocks (min 100 m)

2 * (7 * 50) 1 on :35 2 on :50

1 on 40 2 on :55

1 on 1:35