Thur Dec 23, 2021

600 Swim (max 1/2 free) on 10:00 4 * 75 pull descend on 1:15

3 * 50 K in 1:10

1) last 25 fast, 2) first 25 fast extra 40s then 3) 50 SPRINT

4 * 25 descend from 85% to full sprint on 1:00

Main Set

8 * 25 Sprint on :25 4 min rest

8 * 25 20s sprint kick with bags 10s rest

4 min rest 8 * 25 sprint with fins on :20

800 Swim with paddles and fins

Christmas Holidays!!

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