Thursday pm … Oct 8th, 2015

• 300-400 s 5 fast dk off every wall

• 300 Pull (pbl, pbm,pbcheat by 100)

• 200 kick (- split)

• 3×100 IM 1)ra 2)la 3) swim

4×75 all out on 4:30  – (3 waves 1:30)

next set in 2 waves with 2 min between sets

• 8×25 alll out swim on :30

• 8×25 all out with fins on :25

4×200 choice of equipment ascend 1-4 on 4:00

2700m