Tues Oct 15

14x25 free Long & smooth

4×300 @4:15/4:30/4:45/5:00 (go on 400 time - 15) *** 3dk min OEW

(If 400 time is over 5:15 do 250’s)

2×100 Fr Neg Split (hit t100+12) @1:40/1:45/1:50/1:55

4×50 @ 1:15 @p400

2 min rest

2×300 as above

4×100 Neg Split as above

8×50 @ 1:30 (p200)

Warm Down kick IMO by round

24x25 (join in when finished)

2 on :30

2 on :35

2 on :40

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