Friday 3:30-5pm

10 * 75

1) fist/drill/Swim

2) scull/50 Build

three times thru

200 Board touch with paddles no straps on 3:30

or Back 12.5 meters kick off every wall

6 * 25 strong on :30

100 IM kick on 2:00 1&3) no board

100 at 400 Pace on 1:30

5 * 200 kick on 4:30

1-3 descend 4&5) hold

3 * 400 every 4th 25 Fly or Breast 1) Swim

2) Pull

3) with fins

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