Fri Oct 11 pm

5 * 100 on 1:50

1) 2 kicks off walls, 2) 3 kicks off wall...

3 * triangles

25, 50, 100, 200, 200, 100, 50, 25 Pull with paddles

all strong all maximum DPS

10 min drills to get ready for:

4 * 200

3 * 200

2 * 200

1 * 200. increasing intensity through out

Options of kick or 75-25-50-25-25 stroke

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