Fri Jan 5th 8-9:30 am

300 Pull on 5:00 4 * 75 swim descend on 1:20

300 Kick on 6:00 - Chloe & Annie PBL with paddles

4 75 Pull descend on 1:20 300 Swim on 5:00 4 * 75 Kick descend on 1:30 - Chloe and Annie 50's with chutes

Three times thru

8 * best average on :30 - in waves

100 off

1st round swim (25m)

2nd round with fins (37.5)

3rd round swim on :25 or kick on :35

25 sprint on 2:00

75 sprint on 4:00

50 sprint on 4:00

100 Sprint

WD with fins

X * 100 RA/LA/fist/Flow