Wed Dec 10

12 * 100 on 1:40

1-3) smooth

4) faster - maintain stroke count

5-7) Smooth

8) 400 pace

9-11) smooth

12) faster again

200 drill

3 x out in out turns descending - plant feet firmly and quickly

100 drill

3 dives

4 x 50 at 200 Pace or 3 x 25 descend aiming for 1/2 second drop with partner timing

50 Sprint

max and match

400, 300, 200, 100 - max any 400 with fins