Saturday 12/8 have fun.
Warm up
3x200 3:00 free
6x50free dec 1-3 free dec 4-6 no free :50
6x75 odds free evens choice
25 fast b/o 25 fast turn 25 fast finish 1:20/1:30
4x25 cycle free :30
Kick
4x50 choice kick 1 odds easy fast evens fast easy
Main
10x50 1build 9 pace 500 pace :50 free
1x50 easy 1
6x50 1build 5 pace 200 pace :50 free
1x50 easy 1
5x50 1build 4fast :45
Cool down
100 easy
