Junior … Oct 24,2016

18×25  all choice 

• drill on :45

• knob on :35

• swim on :25

30×100  1 min rest after 12 and 24

1 on 2:15, 1 on 2, 2 on 1:45, 2 on 2:00

or 

1 on 2:10, 1 on 1:55, 2 on 1:40, 2 on 1:55

or 

1 on 2:05, 1 on 1:50, 2 on 1:35, 2 on 1:50

3450m

warmdown TBA