Wednesday Dec 7,2016

• 3×200 dec 1-3 on 3:30

• 3×100 IM 2:00

• 3×50 fast breakouts and finishes 1:00

• 6×25 at p100 on 1:00

• 4×25 kick 15m blast 1:00

Main set:

• 75 all out 8:00

• 50 all out 5:00

• 25 all out

*** min 225 after the 75 and 150 after the 50

warmdown:

4×150

• 25ra/25la/50 drill /50 long

event and itinerary review

2525m