Wed Dec 1

4 * 200 on 4:00 1) 2,3,4,5 dolphin kicks off wall by 50 2) no free 3) 25/75/25/75 IM Pull 4) work turns

4 * 50 descend to 200 pace on 1:00

8 * 25 with fins - sprint into glide on 1:15

30 * 25 on :45 target 3rd 25 of your anticipated 100 time

- miss the target skip a 25

three times thru

4 descending turns

sprint 50

4 * 75 on 1:00, 1:10, 1:20, 1:30 - recovery

3 * 200 Kick 1-3 descend on 4:00 or 4:30

8 * 50 Kick on 2:00 holding 1/4 of best 200 time

4 * 75 on 1:00, 1:10, 1:20, 1:30 - recovery