Video of the week:
https://youtu.be/nbBSyyIHA28?si=Y9dmye6BYqnBVoBq

Monday 4th
800 as 150 Free 50 RIMO
8×100’s as odds @1.30 evens Dec 1-4 @1.45

600 as 75 Free 75 IM no free
3×200’S @3.00

400 RWPIM
8×50’s 3@40 1@60

200 Back/Brst
200 Free

Tuesday 5th
12×100’s as 1 free 1 Pull 1 kick

24×50’s as 3@40 1 60 540 1@60 7@40 1@60

50×12.5’s all max @20

Thursday 7th
2 rounds as
300 Free
200 IM
100 kick

3×100’s Dec 1-3 @1.40
100 easy

2 rounds as
8×25 burst @30
4×50 best average @60
8×12.5’s @20 max
4×50 Dec 1-4 @1.30