Sunday, November 20, 2016

Workouts for Week 8, November 21, 2016

11/21/16  Monday

10 Min Mix Warm-up
100 S/100 K/100 Dr
3(4 x 25) on 40  IM Order Rnd 1 Drill  Rnd 2 Build, Rnd 3 Sprint
9 x 100 
    3 on 2
    3 on 1:50
    3 on 1:40 
or 
    3 on 1:50
    3 on 1:40
    3 on 1:30
150 EZ
3 x 200 2 free/1 choice
    2 free on 3:30/3:20/3:10
    1 choice on 3:40/3:30/3:20
150 EZ
3000


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