Wed pm

400 Pull

3 * 100 descend to just off "200 Pace" 4 * 10s vertical kick into 15/10 on 1:00

10/9 or 8 * 175 on 3:30, 3:45 or 4

1-4 descend to 200 time then hold

20 min warmup as above or

Warmdown/reset OYO including:

16 * 25 on :45 (1st 12 1-4 descend, last 4 ascend)

8/7/6 * 175 on 3:30, 3:45 or 4 - choice of equipment

1-4 descend to 200 time then hold

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