Thur Jan 7

16 * 50

2 Drill/2 Swim

1-4) Swim on :55

5-8) with PB on 1:00

9-12) swim on :55

13-16) with fins on 50

6 x 600 on 9:00 +/- 15

max 30s on first 1

ideally 20 s then 25 then 30...

each repeat is the same stroke(s)

1) "-"

2) each 200 gets faster

3) 1-3, 4-6

4) 1-4 descend, then hold

5) 1-3 descend then hold

6) 1-2 descend then hold

16 * 50 on :50

2 Kick, 2 swim

3 kick, 1 swim

2 Kick, 2 swim

1 kick 3 swim

x x 50 strong with fins and paddles