Monday Oct.16th, 2016

• 4×100 IMO  Dr/S by 50 2:15

• 4×50 1:15 descend 25knob/25build

• 2x  50 free on :45, 50 kick 1:15, 3×25 fast choice :40, 1×25 ez on :45

15×200 on 3:45

• 2 smooth choice (pull with paddles for 2 rounds)

• 1 fast

4-6×50 on 1:10  choice fast 10m in 15m out of walls

4300m

Juniors test set 10×100