Thurs Dec 5

10 * 100 with fins

alternate Swim on 1:30 and K/S on 1:40

5 * 200 1-3 descend, 4 long - extra 30 and 5) fast

A/ descend Pull - paddles opt'l

B/ Pull w/ Paddles or Swim

C/ 75 Br or Fly with equip. 50-25-50-25-50

D) Choose your own adventure - Br with double pullouts for example

on 3:30 +/15, 30 or 45s

3 rounds of 3 waves of 8*25

Rd 1 - swim on :25

Rd 2 - swim on :30

Rd 3 swim wih fins on :25

Last 20 minutes

600 steady

800 IM Flow with fins

KBM

25 min trial wup

400 "-" split

10 * 50

1 on :45, 2 on 50, 3 on :55, 4 on 1:00

6 * 25 on 45 15/10 with 15 done at 90, 95, 100%

from the blocks 50-25-50-25

both 25's sprint, 50's descend from 200 pace