October 16, 2014 at 6-7pm

5×100 SKIPS on your own

Starts for 5 min

6×75 scull/drill/swim 1:15

8×100 2:00 o: 50 fast from blocks/50 easy e: IM

100 easy

5×100 1:45 o: D1-3 e:15 m blast from blocks

8×50 skis :55

Season Summer 2014