Tuesday Dec 12

800 Choice with fins (15 min

18*50 IM switch

1-3) KIck on 1:00 + 15s rest or all 3 on 3:15

4-6) Pull on :55 + 15s rest or all 3 on 3

7-9) Swim on :50 + 15s rest or all 3 on 2:45

10*100 up/down Kick swim on 1:40

4*4*100 descend Pull

1st round on 9 min total

PBL RA/LA/50 build 2nd round fpp + 10

xtra 15s

3rd round fpp + 5

extra 15s 3rd round fpp (paddles optional)

extra 1:00

Swim with fins - smooth underwater, 2/3-3/4 underwater