Sat. Dec. 5

W.U.
400 SKPS
6 x 50 as 25 drill/25 swim (odd = FTD, even = catch-up)

M.S.
2 x {8 x 25 on :10R
4 x 50 on :15R
2 x 100 on :20R
1 x 200 on 1:00R
**All as 1 fast, 1 ez (the 200 is fast!)

Cooldown:
200-300 ez
(Total: 2600m)

Thurs. Dec. 3

W.U.
5 x 100 (1. swim 2. kick 3. pull 4. fist 5. swim)


stroke set:
4 x {4 x 75 on :15R
Set 1: IM (Fly, back, breast OR back, breast, free)
Set 2: 25 DPS/25 Fast/25 ez
Set 3: pull
set 4: swim, descend 1-4

M.S. 4 x 200 on :20R
1. 50 6k layout, 50 swim x 2
2. pull - ez
3. swim - negative split
4. choice - ez cooldown

Total: 2500m

Tues. Dec. 1

Time Trial night! 400m or 800m

Congrats to everyone who showed up and participated!