Week of December 5

Monday December 5th (AM)

1×400@6:00 SL/SDLK

1×100@2:00 SK (x2 with Fins)

4×25 @:45 MK (X2 with Fins)

8×50 @:55 P

4x4x25 @:45

8×50 @:50 FL/FS

8×50 @:50 FS

2×400 @ 6:00 HR 120-140

2×500 @ 5:50 HR 150-170

2×500@ 5:50 HR 160-180

Monday December 5th (PM)

1×400@6:00 SL/SDLK

1×100@2:00 SK (x2 with Fins)

4×25 @:45 MK (X2 with Fins)

8×50 @:55 P

4x4x25 @:45

8×50 @ :50 (2xFL/BK;BK/BR;BR/FS;FS)

RND1 1st 25 MAX

RND2 2nd 25 MAX

20×200

1-5 @3:20; 6-10 @3:00;11-15 @2:50;16-20@ 2:45

10×50@1:30 MK

Tuesday December 6th (AM)

1×400@6:00 SL/SDLK

1×100@2:00 SK (x2 with Fins)

4×25 @:45 MK (X2 with Fins)

8×50 @:55 P

4x4x25 @:45

2×100 @ 6:00 FAS

8×50 @ 4:00 FAS

Tuesday December 6th (PM)

1×400@6:00 SL/SDLK

1×100@2:00 SK (with Fins)

4×25 @:45 MK (with Fins)

8×50 @:55 P

4x4x25 @:45

4×500 BROKEN

1×200 @ 3:00 FAS

1×100@1:30 FAP

1×100 @ 1:30 FAP

1×50 @ :60 FAP

1×50 @:60 FAS

1×150 @ 3:00 Between RNDS

1×300 @4:00 K W/F

6×50@:60 K

1X400@6:00 P NO FS

1×300 @5:30 PFS

1×200 @4:00 P NO FS

1×100 @2:00 P FS

Wednesday December 7 PM

1×400@6:00 SL/SDLK

1×100@2:00 SK (x2 with Fins)

4×25 @:45 MK (X2 with Fins)

8×50 @:55 P

4x4x25 @:45

1×1000 FAS @15:00

1×500 @10:00 K

10×100 @1:30 CI

1×1000 @ 15:00

Thursday December 8 AM

1×400@6:00 SL/SDLK

1×100@2:00 SK (x2 with Fins)

4×25 @:45 MK (X2 with Fins)

8×50 @:55 P

4x4x25 @:45

4×100 @1:30descend 1-4

8×50 @:502x each stroke (max 1st 25)

6×100 @1:20 w/f;Paddles max 4th25 of each 100

3×200 @2:30 w/f; Paddles

8×100 @1:40 K

8×50 @ :50 FL

Friday December 9 PM

1×400@6:00 SL/SDLK

1×100@2:00 SK (x2 with Fins)

4×25 @:45 MK (X2 with Fins)

8×50 @:55 P

4x4x25 @:45

8×50 @ :50 FL/FS

8×50 @ :45 FS

6×150 @ 2:30  (50 Swim/50 K/ 50 S)

10×50 @ :50 P Breathe 5-7 by 25

16×50 @ :50 K

4 x 25 @ :40 15 HVO

1×200 @ 4:00 SL BP/SC by 50

4×25 @ :50 MAX K 15/10

1×200 @ 4:00 SL BP/SC by 50

4×25 @ :50 MAX P 15/10

1×200 @ 4:00 SL BP/SC by 50

4×25 @ :50 MAX last 15

1×200 @ 4:00 SL BP/SC by 50

Saturday, December 10

1×400@6:00 SL/SDLK

1×100@2:00 SK (x2 with Fins)

4×25 @:45 MK (X2 with Fins)

8×50 @:55 P

4x4x25 @:45

4 x 25 @ :40 15 HVO

1×200 @ 4:00 SL BP/SC by 50

4×25 @ :50 MAX K 15/10

1×200 @ 4:00 SL BP/SC by 50

4×25 @ :50 MAX P 15/10

1×200 @ 4:00 SL BP/SC by 50

4×25 @ :50 MAX last 15

1×200 @ 4:00 SL BP/SC by 50

4×100 @1:30descend 1-4

8×50 @:502x each stroke (max 1st 25)

6×100 @1:20 w/f;Paddles max 4th25 of each 100

3×200 @2:30 w/f; Paddles

8×100 @1:40 K

 

 

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