Wed Dec 4

800 with fins 200 free/100 Back K-S/100 Br (1K per stroke) or Fly (K-S)

2 X (3 X 50 descend) on 1:00 rd 1 free, rd 2 non free

8 * 15 15/10 on 1:00 2 pull, 2 swim, 2 kick, 2 swim (KBM 90%, 100 %)

5 dives - rock to power, lift leg, tight

15 * 200 (KBM 1 round)

1) Kick 100 smooth/50 fast/50 smooth on 4:30

2) Pull "-" on 4

3) swim "-" on 3:30 + 30 if needed for Breast

4) Swim fast and faster each round on 3:00 + 30 if needed for Breast

5) 4 * 50 faster then 4 (just) on 1:00

20 * 50

1) 2 * 25 PBL

2) long fly or 2K1P

3) 10m walls

4) anything but free

5) Pull 5,3 breathing