Wednesday Dec 11

600 with fins

200 Free/Back by 100, fist/swim by 50, 100 IM no board K/6 kicks/Swim with dolphin K/6 kicks

3 * 400 on 20-30s rest

1) Pull breathing every 3/5 if free or snorkel - every 4th 25 kick fast on PB 2) Paddles - maintain Stroke count

3) Paddles and Fins - max 200 Free

At 4:00

15 * 100 on 1:20, 1:25, 1:30(13) or 1:40 (12)

10 dolphin kicks or double pullout off last wall

6 times thru

triangle on 1:00

15m from dive RS/LS/reg by round in odd lanes on :45

return in even lanes RA/LA by rounds on 1:15 - no push off wall

A/ 3 rounds of 8 * 75 Pull on 1:30 first round then adjust to get average 5s rest

1) 50 Bk/25 Br

2) 25 Bk/50 Br

1:00 between rounds

B/ 4x175, 1x200, 3x175, 2x200, 2x175, 3x200 on fpp

C/ IM Wheel

after 1 round of A

2 rounds on 3:30 +/-

25 Fly/50 Bk/75 Br/100 Free

50 Fly/75 Back/100 Br/25 Free

75 Fly/100 Back/25 Br/50 Fly 100 Fly/25 Bk/50 Br/75 Free

PS/RLM/HT

600, 3 & 200

4 * 50 1) 15-25-10, 2) 15-25-10

OYO until ready

2 * 25 at 90%

1 * 50 sprint from blocks or 3 at 200 pace