Monday, December 16

**It was a cold morning at the Windermere Pool so we kept our rest to a minimum and kept swimming as much as possible. The following workout has few intervals and is meant to be swum with just enough rest to read what the next set is.**

A:
300 swim/200 pull/100 kick
300 IM (kick/drill/swim by 25)/200 pull (3/5 breathing by 50)/100 kick (25 FAST/25 easy)
300 swim (50 strong/50 easy)/200 pull (50 sailboat drill/50 pull)/100 dolphin kick on back
300 swim (100 easy/100 medium/100 strong)/200 pull (buoy between ankles)/100 kick
300 swim (3x100 reverse IMs)/200 pull (50free/50backstroke)/100 kick (FAST!)
3x100 swim @ 1:30/2x100 swim @ 1:20/1x100 swim (FAST!)
300 swim (descend stroke count by 1 each 50)/200 pull (descend by 50)/100 (50 Frog/50 easy)
*4200 total*

B:
200 swim/200 pull/100 kick
200 (free/non-free by 25)/200 pull (3/5 breathing by 50)/100 kick (25 FAST/25 easy)
200 swim (50 strong/50 easy)/200 pull (50 sailboat drill/50 pull)
200 swim (50 easy/50 strong)/100 pull (buoy between ankles)/100 kick
200 swim/200 pull/100 kick (FAST!)
12x50 swim (4 @ :60, 4 @ :55, 4 @ :50)
300 swim (50 regular/50 with 2 strokes less)/200 pull (descend by 50)/100 (50 Frog/50 easy)
*3300 total*

C:
200 swim/200 pull/100 kick
200 (free/non-free by 25)/200 pull (3/5 breathing by 50)/100 kick (25 FAST/25 easy)
200 swim (50 strong/50 easy)/200 pull (50 sailboat drill/50 pull)
200 swim (50 easy/50 strong)/100 pull (buoy between ankles)/100 kick
8x50 swim w/:10 rest
200 pull (descend by 50)/100 (50 Frog/50 easy)
*2300 total*

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