Tue Dec 8

Queens Shallow + deep lanes if needed

4 * 300 descend on 5:30 every 3rd 50 off

8 * 25 strong on :30

4 x 200 kick descend on 5:00

8 x 15s sprint kick on 1:00

12 x 100 with paddles and/or PB

3 on fpp + 15

1 on fpp

3 on fpp + 10

1 on fpp

4 on fpp + 5

800 smooth with fins - every 4th 25 fly or Breast

KBM

400 choice (Fr/Bk by 100 fist/Swim by 50

300 Pull long - paddles options

8 x 25 kick on :45 - do 3 strokes

Fly 1) build, 2) strong

Back 1) build 2) Zombie

Br 1) - egg beater 2) Kick strong and very long

Free 1) build. 2) 15s sprint

200 - 600 choice

100 done as

25 Build to foot touch on 30 50 Fast on 40 25 fast

repeat or

4 x 100 descend 1-3 to 400 pace on 1:20 or 1:30

or 4 x 50 at 200 pace

800 IM (double up a stroke or strokes?)

Fly = 8 * 25 kick into Swim long - with fins

Back = RA/S, LA/S, 6 kicks/S, 3-2-1/S - with fins

Br = H-H/3K1P/2K1P/long x 2

Free - swim with deep dolphin kicks and mindful breakouts

WD

6 * 50 on :35/50/40/1:00/40/1:00

or

3 * 200 ascend

or

800 choice long