Wednesday night

15 * 75

1-5) on 1:30

alternate 25 scull/50 Build with

fist/drill/swim 6-10 same on 1:20

11-15 swim on 1:00/1:05 or 1:10

3 out/ins from the block and 20m easy speed

800 swim choice - each 200 the same and gets faster

600 Pull ideally with paddles and snorkel

3 * (8 * 25) with 8 min rest between (3 waves)

SP will probably only get 1 wave in.

first two rounds on 25 3rd round on :20 with fins

600 with fins 100 drill/50 swim 12 * 50 1 on :40, 1 on :50, 1 on 1:00 , 1 drill on 1:10