Wed Sept 18th -6-7am

Warmup

8×25 with puck :45

4×150/175/200 back dec 3:30.

6 x

(100 or 125 or 150 des 1-3 4-6 from p800 down 50 smooth @3:00)

Ez 50

6 x

(50 P200 + 50 smooth)on 1:40/1:50/2:00

Warmdown 150

2000-2500-3000m

*** season meet schedule meeting ***