Monday Dec 18

300 free

300 pull breathe 3-5-7 by 100

300 non free

300 kick descend 100’s 1-3

Stroke/IM

5x:

100 free or IM /1:30, 1:35 or 1:40

75 stroke or Bk /1:05, 1:10 or 1:15

50 free or Br or Fly /50

50 stroke or Br or Fly/ 50

75 free or Bk /1:05, 1:10 or 1:15

100 stroke or IM /1:30, 1:35 or 1:40

Mid free and Bk

3x:

4x200

100 ez

Rd 1 D1-4 /3:00 or 3:15

Rd 2 descend pace times 1-4 by 10 sec to FPP using the rd 1 descend to determine what your fpp should be

Rd 3 1 smooth, 1 strong, 1 ez, 1 fast /3:15 or 3:30 - fast should be significantly better than fpp

Distance

30x100

15/ 1:25, 10/ 1:20, 5/ 1:15 or +5, 10 sec to all times

WD 300-500m