Wednesday May 24th, 2017

10×100 on 2

• dr/s

• k/s

• long swim

• Frim

• IM

• kick build

• pbl

• pbm

• pbr

• build swim

2xEBSC 25’s

3x(3×50) all out from blocks (same set of 3 for all three rounds)

• Rd 1 on 1:00  in waves

• Rd 2 on 4:00 in heats 1 min apart

• Rd 3 on 6:00 in heats 1:30 apart

-warmdown between optional

Warmdown with fins min 400 m

2450m