Wednesday Oct 30th am

400 breathe every 3/5/3/7 

200 pull 

100 kick build 

Circuit 1 

• 3×100 Dec 1:50

• 4×50 Dec p200 1:00 

• 400 for time 

Circuit 2 

• 3x(4×75) bridges each round gets faster 1:35/1:30/1:25/1:20 

Circuit 3 

24×25 stroke work :45

1. 15 fast with fast B/out 

2. 25 at p100 

3. 25 at p100 

4. Ez 

WD tba