Monday Sept.30th, 2019

• 400 breathe every 3,5,7,3 by 25

• 8×25 on 40/35/30/25

Pull

• 3×100 dec 1:40 or 1:50 

• 3×25 high SR on :40

3x thru :Paddles and fins

• 100/75/75 each repeat gets faster on 1:30/1:15/1:00

• 100/75/50 each repeat gets faster

• 100/75/25 each repeat gets faster

warmdown

6×50 back to breast 1:00

3300m