Dec 8rd, TUE - practice 19
WU 3-2-1-1
K, IM order, 8sR:  4 x 50 Tombstone 4 x 50 Streamline nb 
[20min]
Swm 10x 50's build , 5 Chc + 5 Fr [12min]
8X {50 Pull + 50 Swm, Chc} [10min /45m]
 50 Str + 200 FR [3:30], 25sR
 100 Str  + 150 F +[3:45] 25sR
150 Str + 100 FR  [4m] 25sR
200 Str + 50 FR [4:30] 25sR
50 EZ [20min / 65m]

paddle/pulling
400 paddle pull FR [6min]
300 -> 4 x75's str [5min]
200 pad pull Fr [3min]/ 14min
100 Str [/15:30]
50 EZ [/16:30 / 81m]

10 min swim FR - count and record. if time
Else