Thur Jan 11

8 * 50 descend SC &/or time - if you max out switch strokes

800 IM 100 Flw/4 * 25 descend

Choose

Station 1 20 min EMOM 15s sprint kick alt 1 then 2 fast turns

Station 2 6*(3*25descend on 45, 1* 50 on 45)

Station 3 4 * 75 sprint on 4:30

1 hour more distance oriented

4 times thru on same pace throughout (200 fpp)

150 long

175 strong

2 * 200

6*75 kick 1-3 descend, 4-6 ascend on 1:30

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