Welcome Back Wednesday ! September 3rd, 2014

Double up Double down… maintain SC

• 4×25

• 3×50

• 2×75

• 100

• 2×75

• 3×50

• 4×25

40×25 on :40 

• 1-10) FLY  –  RA/LA/3-3-3/SWIM/SWIM

• 19-20) BACK – RA/LA/SHOTGUN/SWIM/SWIM

• 21-30) BREAST – RA/LA/2KIP/SWIM/SWIM

• 31-40) FREE – RA/LA/KICK HEAD FIRST/SWIM/SWIM

6×50 kick  decend 1-3 AND 4-6 on 1:10

2500m