Mon Oct 28 am

Warm-up

4 * 200 descend on 3:30

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

A/ 3 times thru

800 descend on 11:00, or 11:30 (could be 700/750/800)

400 ascend on 5:00, or 5:30 (could be 400, 350, 300)

200 Pull long on 3:30

B/ 3 times thru

400 Kick descend by round - 30 s rest to 7 or 7:30

3 * 200 descend (75 stroke/25 free/50 stroke/25 free) on 3 or 3:30

400 Pull mix it up on 8

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