Wed Nov 17

35 min warmup

OYO or

600-800 long and smooth mix it up 4 * 75 descend on approx 10-15s rest

4 * 50 1) 12.5/25/12.5, 2) 12.5/25/12.5 Pace work then easy as needed or get ready to score

Round 1 of 10 * 100 Score = Pace + slowest repeat + fastest repeat

15 min warm-up (pace work) or WD

Round 2 of 10 * 100 Score = Pace + slowest repeat + fastest repeat

Vertical Dolphin kicking (5/5,10/10, 15/15) * 3

repeat with fins repeat choice kick

5 * 200 kick 1-3 descend, 4 & 5 hold 5:00