Tuesday 19/11
400 Toss Salad + 6×50′s as 25 scull no legs 25 Single Arm @1.15

3 rounds
8×50′s 3@40 1@60
8×25′s as 12.5 sprint 2 jumps 12.5 sprint @45
8×75 @1.30 as odds H-E-H evens E-H-E

Thursday 21/11
400 Toss Salad + 6×50′s as 25 scull no legs 25 Single Arm @1.15

3 rounds
4×25′s @45 1 breath only Aerobic swim
4×150′s @2.15 Aerobic
4×50′s Dec 1-3 hold 4 @2.00
100 easy reset