Tuesday 12/30

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The countdown to 2015 begins today! This workout will build us up for tomorrow's New Year's Eve challenge (don't forget we added this practice 7-8 AM, Wednesday, Jan 31st!). Let's remember 2014 with tonight's workout :)
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200 SWIM
200 KICK
200 PULL
4 X 25 SPRINT CYCLE 
 

14 x 50 FR
                1-4: @:55 / 1:00 / 1:10
                5-8: @:50 /:55 / 1:00
                9-12: @:45 /:50 /:55
                13 & 14: ALL OUT @:40 /:45/:50

14 x 25 @:30 /:40 /:50
                1-4: FLY
                5-8: BK
                9-12: BR
                13 & 14: ALL OUT FR 

14 x 50 FR
                1-4: @:55 / 1:00 / 1:10
                5-8: @:50 /:55 / 1:00
                9-12: @:45 /:50 /:55
                13 & 14: ALL OUT @:40 /:45 /:50  

14 x 25 @:30 /:40 /:50
                1-4: FLY
                5-8: BK
                9-12: BR
                13 & 14: ALL OUT FR