Monday 30/9
12x100’s as 1 Fr 1 BK 1 IM 1 Pull own 10 rest
24x50’s 3@40 1@60 7@40 1@70
12x100’s odds kick @2.00 evens Pull @1.45
12x100’s 1-4 Dec @1.45 5-8 Aero @1.30 9-12 Dec @1.45

Tuesday 1/10
8x200’s 1 Fr @3.00 1 IM @4.00 1 Pull @3.00 1 kick @4.00

2 rounds as
10x50 @40
20x25’s push max @40
200 Reset and Pre

Thursday 3/10
10x50’s @60 all drills
8x100’s @1.40/1.35/1.30/1.25
10x50’s @60 all drills
4x100’s @1.30/1.25/1.20

3x100’s Dec 1-3 @2.00
3x200’s kick @4.00
3x100’s @1.45 strong first and last 25 max middle 50
3x200’s Polo IM @4.00
3x100’s @1.30 first and last 25 max