Video: https://youtu.be/YXlfLIMG-xo?si=w3KrAj0hadW-avmy

Monday 30th
800 as 75 Fr 25 RIMO
600 as 75 Fr 25 kick and scull
400 as IM by 200’s
200 kick

4×200’s @3.00 holding 2.50
4×150’s @2.15 holding 2.00
4×100’s @1.30 holding 1.15
4×50’s @45 holding 35

Tuesday 31st
12×100’s as odds Free @1.45 Dec 1-3 evens IM @2.00

20×12.5 @40 Burst

2 rounds as
3×50 @40 1×50 Push max @60
3×50 @40 2×50 Push max @1.15
3×50 @40 3×50 Push max @1.30
3×50 @40 3×50 Ezy Back @1.25

Thursday 2nd
Choice 1500m warm up

30×50’s Best Average @1.30

600 warm down as 100 back 100 choice