Thursday 6:30-7:30 am

400 breathe every 3,5,7,3 by 100 300 pull 100pbl/,100pbm/100pbr 3×100 on 1:50 dec 1-3

4×50 at p200 on 1:30 75 at p200 3:00 50 ez 2:00

2×25 all out from push 1:00 200 ez 5:00 1×75 sprint from blocks

8×75 warmdown 2 on 1:15 2 on 1:20 2 on 1:25 2 on 1:30