Tues Oct 15

14x25 free Long & smooth

• 8 on :35 

• 4 on :30 

• 2 on :25 
  

4×300 @4:15/4:30/4:45/5:00 (go on 400 time - 15) *** 3dk min OEW

(If 400 time is over 5:15 do 250’s)

2×100 Fr Neg Split (hit t100+12) @1:40/1:45/1:50/1:55 

4×50 @ 1:15 @p400 

2 min rest 

2×300 as above 

4×100 Neg Split as above 

8×50 @ 1:30 (p200) 

Warm Down kick IMO by round 

24x25  (join in when finished) 

2 on :30

2 on :35 

2 on :40