Tuesday Dec 18

800 IM flow with fins - keep your hips up!

8 * 100 alternating

1) IM on 1:50 (8/10/1/6)

2) Kick on 2:10 50 fast/50 easy fast is descend 1-4

3 * 200 on 3:00

Fly = 75-25-50-25-25

Breast = 1) 100 2K1P/50 S, 2) 100 2K1P/50 S, 3) Swim

Back = 3rd 50 Kick

Free = 250/250/200

1:00

2 * 200 on 3:30

Fly = 1) as above, 2) strong swim

Back as above

Breast = Swim

Free = 5 * 100 on 1-3) descend on 1:20, 4) on 1:40, 5) fast

1 * 200 Handicapped start from the block

first wave free, then back, then breast fly

3 * 200 as above - different stroke on 3:30

Twice thru Kick

2 * 25 on 1:00

1 * 50 on 1:00

2 * 25 on 1:00

Tiger sprint on 2:00