Lest we forget… Tuesday November 11th, 2014

• 3×75  dr/k on back/s

• 4×50 build each 50 and descend each 50

• 5×25  strong from flag to flag – 15m

2xthru

• 3×100  free from deep end @p400 from push jump out and do a 45sec plank  on 3:00

• 6×50 choice from moving relay start @ p200 with 5 pullups after on 2:30

• 12×25 1) sprint choice  from dive :45  2) ez on 1:00

8×25 warm down choice

• 1 on :20

• 1 on :30

• 1 on :25

• 1 on :35

• 1 on :30

• 1 on:40

• 1 on :35

• 1 on :45

2750 m