Tuesday Dec 5

800 SKDrS with fins

4 * 200 on 4 - descend to PB+10-15s

4 * 25 15/10

4* 25 - Speed drills of your choice on 2:00 if you can finish by 6:45

Main set

3 rounds of

3*50, 2*75

everything on 1:30

50's = Stroke count + time

hold low stroke count from 50 into the 75

2nd 75 is recovery

30s extra rest between rounds

fast 25's from a dive in 3 outside lanes - swim back easy in middle lanes

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