Monday Nov.13th

3x thru

• 400 on 7

• 2×200 on 3:45/3:30/3:15

• 4×100 2:10/2:05/2:00

• 8×50 1:00/1:10/1:20

• 1 min rest between rounds

400 dec by round

2×200  rd1) pull with paddles  rd2) – split  rd3) smooth fins 15m underwater

4×100 rd1) kick dec  rd2) Im dec  rd3) back dec

8×50  rd1) build 2 of each IMO  rd2) best avg  rd 3) scull/s by 25

4800m