December 10th apparently wrongly dated in my book Sorry! Thank Joe for this one done apparently on the 5th

Warm up
12 x 25 m on :45 (4 choice, 4 freestyle with 3-2-1-0 breaths, 4 IM order drill)
6 x 50 m kick on 1:15 descending 1-6

Main set:

400 m free on 7:00
200 m IM on 4:30
2 x 25 m free, all out, on :15 and :20
1 minute rest
300 m free on 5:00
100 m IM on 2:15
2 x 25 m free, all out, on :20 and :15
1 minute rest
200 m free on 2:50
100 m IM on 2:15
1 minute rest
2 x 25 m free, all out, on :15 and :20

100 easy
Total Distance 2100m
Yearly Distance 80, 700m