Wed Dec 14

morning sprints 200 Choice

24 * 25

6 * Dolphin kick with fins and snorkel on :40

6 * Back 6 kick switch on :30

6 Breast or Fly with fins on :35

6 breast or Fly no fins on :25

4 * 200 choice, 3 * Dive from blocks flip at 6 meters and dolphin kick back) alternate from blocks and from side

3 times thru

75 on 1:30 - from dive 3 s off usual

50 on 1:15 - build

25 on 1:00 Sprint Swim 50 on 1:00 Sprint with fins 25 on 1:00 Sprint Kick 25 easy on :45

6 * 200 (IM?) on 4:00 1) K/S by 50 2) K/S by 25 3) Swim 4) K/S by 25 5) K/S by 50

Afternoon Power

600 SKPS on 12:00 6 * 75 double turn then fast turn on 1:20

4 * 25 15/10 on 1:00

8 * 25 fly on :45

1/2 hour to here

3 * (6 * 50) on :55 extra 30s descend 1-3 by set, last set best average

1 * 200 Kick on 10:00 3 * 100 Kick on 6:00 6 * 50 kick on 4

16 * 25 PBL with paddles