Thursday 12/26

WARM UP: 900 [600]

[300] 500 ([50]100 TSFGC-up / 25 IMO drill)


[3] 4 x 50 FR pull (breathing 3's)

[3] 4 x 50 choice kick w/board


MAIN SET: 1600 [omit 50's kick for 1400]


3 x 200 FR w/fins (MDPS, long smooth strokes, ride your legs) @  :10 rest

     50 FR kick (streamline on back)

4 x 100 IM (odds: 4-4-4/8, evens: FAST) @ :05 rest

     50 FL kick (arms at side on back)

5 x 50 FR w/paddles (slow arms, fast feet) @  :10 rest

     50 FR kick (streamline on back)

6 x 25 IMO-FR (odds: MDPS, evens: FAST) @ :05 rest

     50 FL kick (arms at side on back)