Halloween at APAC

kennethjohnanderso
Oct 31, 2022
1 min read

5pm to 6 pm

we may be able to start warmup a bit earlier if you could be on deck for 4:45 that would be great

400

3 * 100 descend

4 * 50 1) 15-25-10, 2) 15-25-10

4 * 25 15/10

27 * 50 on 1:00

1-9) 2 fast, 1 long

10-18) 1 fast, 1 long

19-27) 1 fast 2 long

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Tue Mar 24 am

10 x 75 1) fist/A-OK/Swim on 1:30 2) Build on 1:20 300 Pull 200 Kick 4 x 25 on 1:00 choice of speed drills 8 x 100 best average of 1:40 Sprint kick set with long 100 choice between rest 300 Kick on

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