Fire alarm repeat Tuesday Oct.1

400 IM dr/knob/s/knob

300 w fins 25 stream kick/75 swim

200 PBL with paddles

100 build kick

Do whichever 2 you didn’t do last week

8×50 1:15 as

Pucks/lane ropes/fins 

800 75 free/25 fast back k @15:00

8×50 1:15 as

Lane ropes/fins/pucks 

800 fr/bk by 100 fist/s by  50 @15:00

8×50 1:15 as 

Fins/pucks/lane ropes 

Fins = 1-4 Dec , 5-8 Dec 

Lane ropes = 1 arm pull on rope 

Pucks = 25 smooth/25 strong 

4x(4×25) 2 kick/2 drill IM0 :40