Wednesday November 11th

Double up double down

• 4×25

• 3×50

• 2×75

• 100

• 2×75

• 3×50

• 4×25

8×50 on 1:00 dec 1-3 to p200 by drops of 2

200 all out for time

3 circuits 12 min each  approx 6 people per circuit

1. 6 rounds fly tubing on land 15 pulls on 1:00 then 2×25 fast fly on :30

2. breast with paddles 8×50 long/strong by 25 on 1:30 (get up high)

3. 9×50 fast back kick best avg on 1:20

5×100 IM on 2:15

• fast

• fast

• smooth

• drill

• kick on back

3150m