Cupcake Challenge – Monday Dec.2nd

warmup with double up double down- maintain stroke count

• 4×25

• 3×50

• 2×100

• 200

• 2×100

• 3×50

• 4×25

Pre-set

16×25 on :45

1. fast 10 m

2. fast 15 m

3. fast 20 m

4. ez

*** c13b do 400 build

Then 3×200 FROM BLOCKS on 15:00 for cupcakes – max 5 min of non active rest between – active rest should be at least 300

• a pb gets 2 cupcakes

• a pb +3 and pb + 5 gets you 1

• a pb , pb+3 and pb +5 gets you 3

warmdown

8×50 kick

• 2 on :55

• 2 on 1:00

• 2 on 1:10

• 2 on 1:20

3400 m for c13

2300 for c13b