Thur Dec 9 am

3 * 200 descend (3rd 50 K no board) on 3:45 300 Swim first 100 open turns, 2nd 100 long turns, 3rd 100 fast turns

200 Kick “‘-”

Choose 2 of 3 or do the same one twice (20 min each)

9 * 100 Free or Back 1-3) descend PBL on 1:50 4-6) descend Swim/RA/LA/Swim 1:35 or 1:40 7-9) descend swim – 2-3 second drops 1:25 or 1:35

or

8 * 100 Breast on 2:00 – 2nd round faster 1) 25 H-H/75 2K1P 2) fast hands/2K1P/fast hands/strong swim 3) 25 egg beater/75 kick 4) Swim or

3 *

200 (75 fly long /25 Free/50 Fly strong/25 Free/25 Fly sprint) 100 off

4 * 300 ascend

1) paddles and fins

2) fins

3) swim

4) 6 kicks it other drill with fins