Four Days of Christmas Warm Up (900-1100 yards)

  • 1 x 100/300 swim
  • Two Rounds
    • 2 x (2 x 25)
      • odds – fly kick on back
      • evens – fly scull & kick drill
    • 1 x 100 free pull
    • 2 x (2 x 25)
      • odds – separation drill for breaststroke
      • evens – breast kick w/ hands at sides
    • 1 x 100 choice

Four Days of Christmas Main Set (1750 yards)

  • 4 x 200 on your interval x 2 + :10s
    • Ben – 3:15
    • Bryn/Amy/Tom – 3:30
    • Ryan/Denise – 4:10
    • Laurie/Greg – 4:40
    • Diane – 5:30
  • 3 x 150 kick :20s rest
  • 2 x 100 pull :15s rest
  • 1 x 300 – race strategy by 100s

COOL DOWN (200 yards)

  • 1 x 100 back stroke
  • 2 x 50 choice

Total Yards: 2850 -3050

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