Mon Feb 14

12 * 50

1) RA 2) LA 3) Build 4) strong PBL

10 * 75 Pull 1) 25 Back/50 Br 2) 50 Back/25 Breast

or 15 * 75 fastest possible pace extra min after 5, 9 and 12

3 * (400/300/200/100) on 6/4:30/3/1:30

5:40/4:15/2:50/1:25

5:20/4:00/2:40/1:20.

extra min between rounds start with the 6 400 and if manageable go on a faster pace time hold the 400 speed through round - do not get faster and distance decreases

Anyone up for IM??

7/5:15/3:30/1:45

6:40/5/3:20/1:40

6:20/4:45/3:10/1:35

5 * 100 with fins - last 25 fast 15m underwater