Monday February 13th, 2017

• 400 on 7 – 2,3,4,5 dk by 100 free or back

• 2×200 on 3:30pull with paddles low s/c

• 4×100 on 2:15 dec to p400 by 2’s

• 8×50 1:15 from centre work turns 4 flip 4 open

• 8×25 on :45  1)15f/10ez  2)15ez/10f

From blocks

• 2×75 all out 5  *** min 75 recovery between

• 2×50 all out 4  *** min 50 recovery between

• 2×25 all out 3  *** min 25 recovery between

Warmdown

• 4×200 on 3:30  ascend (may be pull)

3200m