Sat. Oct. 23

W.U.

600 mixer

K.Set

3 x 150 on :15R

as: 50 side kick

50 fly kick on back

50 swim

M.S. 4 x 300 broken

as: 150 @ 85% effort on :30R

100 @ 85% effort on 1:50/2:00

50 @ 95% effort on 1:10/1:20

150 ez

(total: 2400m)