Wednesday Dec 6

KBM (3:30-4:30)

300 Pull

4 * 75 Kick descend

300 Swim

4 * 75 Pull descend (paddles?)

300 Kick (200 IM, 100 Choice build) 4 * 75 swim descend to a long 200 Pace. 35 minutes to here

4 * 25 build on :45

4 * speed drills on 2:00

800 choice - fins encouraged

Queens (3:30-5)

300 Pull

4 * 75 Kick descend

300 Swim

4 * 75 Pull descend (paddles?)

300 Kick (200 IM, 100 Choice build) 4 * 75 swim descend to a long 200 Pace.

35 minutes to here

4 * 25 build on :45

4 speed drills on 2:00

A/ or B/ A/ 10 * 75 goal = 75% of 100 time plus 2s

#1 on 2min

#2 on 3 min

#3 on 4:00

#4 -# 10) on 5

B/

12*100

1-3 descend on 1:30 +5. 10 or 15

4-9) hold # 2 on 10s faster - looking for 4-8 s rest 10-12 ascend

7/6 * 200 choice ascend on 3:00, 3:20, 3:30 or 3:40