Wed Dec 2025

400 Fr/Bk by 100 A-OK-fist/swim by 50

6 * 50 PBL descend 1-3 Stroke A/4-6 descend Stroke B

200 Kick "-"

3 x 100 IM 1) with free legs, 2) with fly legs, 3) regular

2 x 100 Fly/50 Back on 2:30

1 x 150 smooth free on 2:20

2 x 100 Back/50 Breast on 2:30

1 x 150 Smooth free on 2:20

2 x 100 Breast/50 Free on 2:40

1 x 150 Smooth free on 2:20

200 IM

or

8 x 25 on 1:00

1) 5 and glide

2) build

3) underwater sprint kick from dive

4) 15/10

Twice thru - 2nd round with fins - everything on 1:00

25 speed drill

25 smooth underwater (br = 2 pull outs then kick underwater)

25 sprint

50 sprint

25 sprint

4 x 25 with chutes on :45

200 with fins and paddles on 3:30

or

3 x 100 smooth on 1:30

2 x 100 best average on 1:40

2 x 100 smooth on 1:30

3 x 100 best average on 1:40

1 x 100 smooth on 1:30

4 x 100 best average on 1:40