Tues Dec 3

400 Free/Back by 100 fist/Swim by 50

10 * 100 with fins on 1:40

Replace S with kick each time you get 7.5s rest,

Replace Kick with Swim if you don't

8 * 25 on 1:00

1) 15m sprint

2) 20m sprint

3) 35m sprint

4) 30m sprint

6/7 * 150 IM on 3:00 or 2:40 - drop a stroke

Fly - K or S or underwater recovery

Back - K or 6K's or DA

Breast = 2K1P or Swim

Free = LADP/Swim

20 * 75 on 1:30

1) sprint

2-4) long

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