Tues Dec 19

200 Choice

6 * 50 descend 1-3 and 4-6 maintain SC

300 Pull

4 * 50 Kick descend - 20 min to here

Sprint

EBSC 25's

4 * 50 1) 15-25-10, 2) 15-25-10

4 * 25 build with fins on 1:00

Twice thru

25 sprint with fins and paddles - easy RA/LA return on 2:00

50 sprint with fins on 2:00

Twice thru 25 sprint with fins and paddles - easy RA/LA return on 2:00

50 sprint with fins on 2:00

75 no equipment on 4:00

500. 400, 300, 200 - mix and match if returning or

TABATA if not (8 25 sprint on :30*3 wirh 4 min between rounds)

Distance

4 * 400 long pull on 5:30

100 off on 2:00 3 * 400 descend on 5:45 100 off on 2:15

2 * 400 best average on 6

100 off on 3:00

400 fast

PM

400 Pull

300 Kick (200 IM + 100 choice)

200 RA/LA by 50

6 * 25 1) easy speed, 2) build, 3) 15/10 - 24 min to here

three rounds - everything on

2 * 25

1 * 75

2 * 50

1 * 25

1 * 100

easy 100

Rd 1 Choice on 100 PB + 10 Rd 2 Free on 100 PB +10

rd 3 Kick on 1:30 16 * 50 on 1:15

4 PBL

4 with paddles and fins

4 with chutes 4 Kick