Saturday morning recruit day

800-1000 with fins every 4th 25 alternate streamline kick and fly or breast on 16:00

3 * 200 descend on 3:30

10 min OYO - include a bit of fast stuff

36 * 50 on 1:00

1-18) 2 fast, 1 easy

19-36) 1 fast, 2 easy

5 min easy (min 150m)

3 times thru

1 on :20

2 on :30

1 on :25

2 on :30