Wednesday October 19th, 2016

• 600 ra/la/knob/s by 25

• 4×50 descend to p200 1:00

• 16×25 choice mix it up 40/30/30/20

 6x thru: 2 free, 2 non free,  1 with paddles, 1 with fins  

• 4×25 at p100 on :45

• 30sr

• 50 all out 1:00

• 100 ez 2:30

4×75 on 1:30 ascend

3000m