Wed Dec 8

400 Fr/Bk by 100 fist/swim by 50

4 * 100 IM 1) IM Kick, 2) Fly kick, 3) Free kick, 4) Regular kick

4 * 50 Kick descend to pace 200

200 Kick for time easy 200 IM kick

300 Pull 4 * 50 descend to 200 pace

4 * 25 15/10

XYZ

25-75 on 1:00 50-150 on 2:00

75-200 on 3:00

when you are ready

3 sprints (total distance = 100-200m)

In between minimum 300m (ie 6 * 50 1 on 40, 2 on 55, 1 on 45, 2 on 1:00) and 1:00 floating rest

three times thru

Vertical dolphin kick (2 * 5s on 5s off),

25 including a sprinting glide, 15m sprint underwater from push

Dive breakout

800m warmdown of your choice