Nov.6th,2018

6-7 am

• 300 swim

• 300 pull

• 300 pbl

• 300 IM

36×25 on :40 9 of each IMO

• 1-3)maintain tempo &SC

• 4-6) at p100

• 7-9) build to full speed with ff

400 kick with fins

• First 150 fast

• Next 150 strong

• Last 100 ez

2500m

Break into groups – 7 habits