Monday Nov 13

10 * 25 or :40

1) 5 press ups/ 5 underwater kicks/5 strokes fly - Kick underwater to finish

2) 6 kicks on wall. 6 undewater kicks 3 strokes fly/6 back/underwater br kicks

6 * 300 Pull descend on 4:20, 4:30 or 4:50

5 * 200 kick 1-3 descend 4 & 5 hold on 3:45, 4 or 4:15

4 * 400 Swim on 5, 5 :15 or 5:30

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