Tues Dec 14 pm

400 Free back by 100, fist swim by 50

600 with fins max 1/2 free - 4 dolphin kicks off every wall

3 * 100 IM 1) with free kick, 2) with dolphin kick, 3) swim

4 * 25 15/10 on 1:00 on or before the 21 minute mark

10 min each station

1) 50 sprint Kick

150 with fins

5 min ankle flexibility (ankle rockers, manipulations)

50 sprint Kick

2) 200 swim with bags on feet build kick/

5 sprint breakouts on 1:00

3) 2 * 200 IM 1 leg kicking

600 Pull with paddles

400 Kick negative split

2 * 200 IM with fins long

8 * 25 low stroke count