Thursday - Sept. 29

Pool Swim
 - 2x 100yds on 30sec rest - warm-up
 - 4x 25yds sprint on 30sec rest
 - 4x 50yds on 15sec rest - focus on kick
 - 4x 25yds sprint on 30sec rest
 - 4x 50yds on 15sec rest - foucs on kick
 - 100yds cooldown
 - 300yds kickboard kicking with fins