Video of the week: https://youtu.be/Pezy619U9K8?si=yHM81UdnRgy0A9nX

Monday
6×400’s as
1,3,5 – 100 Free 100 back 100 Free 100 kick
2,4,6 – 8×50’s short rest

24×50’s as 4 – Free Drill Progression 4- Dec 1-4

400 easy

Tuesday
800 as 150 Fr 50 Back 150 Fr 50 Kick scull
8×100 @1.45 odds build evens Dec 1-4

600 as 75 Free 75 I.M
6×100 @2.00 Best Average

400 as 25H75E 50H50E 75H25E 100H
4×100 @1.30 holding 1.10 pace

200 as 50 brst 50 back
2×100 Timed max

Choice 500 Warm down

Thursday
3×300 as 100 Fr 50 back 100 Fr 50 brst

18×50 as 3@35 1@60 3@40 1@60

6×150 @2.20

36×25 @40 as 4 burst 4 max 1 breath 2 Bk 2 Max no breathing