Get up and Go! Thursday pm. 3-4 OR 4-5 November 5,2015

• 400

• 4×100

• 4×50 speed circuit x2 15 m fast /10 ez :45 20 m fas/5 ez :45 25 fast to flip turn/25 ez 1:15 25 blast kick on pb 1:00 25 fast turnover with pb 1:00 50 fast with fins 1:15 50 smooth with fins 1:30 75 all out 4:00 50 all out 25 all out 11×50 choice pull, kick or swim 2 on :50 1 on 1:10 2 on :55 1 on 1:10 2 on 1:00 1 on 1:10 2 on 1:05 2000 m