Canada Votes Monday Oct 19,2015

5×200 15sr  – FF+ do 150’s

• long with fins

• pb low with paddles

• board touch

• breast 25 3kip/25swim

• fly 25 underwater recovery/25 fly with fins

21×50 on 1:20 – fast is stroke(non free) all the same, ez is choice – FF+ do free

• 2 fast,1 ez

3x thru dolphin kick or breast kick whichever is worse  – FF+ do the best of the 2

• 4×25 on :40

• 2×50 on 1:15

• 100 on 2:20

4 or 6×75 on 1:30 with fins – 1,2,3,4,5 rules

• don’t breathe off 1

• don’t breathe 2 strokes into wall

• breathe every 3

• 4 dk off every wall

• don’t breathe last 5 metres

3250 m