Thur Dec 22

300 6 kicks/swim long/build on 5:00

4 * 25 Fly on :35

200 pull with paddles build without losing more than 2 stroke on 3:40

4 * 25 Fly decsend on :30

100 IM on 1:30

4 * 25 choice on :25

18 min to here

3 * 400 descend on 5, 5:30 or 6

4 * 100 smooth on 2:00 holding the 400 Pace you just did

8 * 75 Pull on 1:15 or 1:30

1) 25 bk/50 Br

2) 50 Bk/25 Breast or

Br/Fr

Recent Posts

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