13th dec

Hello ppl, this is the swim training prog for 13th dec:

Warm up
- 6 laps drill
- 4 laps drill

Main 1: 10 x 50m (no timing involved)

- 2 laps breathe on the right after 2 strokes
- 2 laps breathe on the left after 2 strokes
- 2 laps bilateral breathing
- 2 laps breathe on the left after 4/6 strokes
- 2 laps breathe on the right after 4/6 strokes

Main 2: 600m free (no timing involved)

- 1st lap constant speed (bilateral breathing)
- next 2 laps faster (normal breathing)
- repeat this 3laps cycle for 12 laps.

Main 3: 8 x 50m free on 2min

- first 35m normal
- last 15m head up

Main 4: Repeat main 2

Cool down: 200m breathstroke

6 laps drills, 4 laps drills.