Thur Nov 11

9 * 100

1) PBL on 2 2) 50 Kick on PB/25 Pull/25 Swim on 1:50 3) 75 Build/25 Pull Long on 1:40

5 descending turns

15 * 15m sprint no dolphin kick or all dolphin kick/10 m swim on 1:15

15 * 100 Fpp extra :30 after 5, 4, 12, 14

12 * 75 best average

3 on 2:00. 1:00 rest, 3 on 2:15 1:00 rest, 3 on 2:30, 1:00 rest

Warm down

15 * 50

1 on :40, 1 on :45, 1 on :55, 1 on 1:10

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