19OCT

Black Legion W3D3

Warm Up:

2x 75, Breathing every 3 strokes

2x 75, Pull

2x 50, Breathing every 5 Strokes

Main Set:

3x 100 Moderate; :15 Rest

3x 100 Pull; :15 Rest

3x 100 Hard; :20 Rest

3x 100 Kick

2x 200 Side Stroke

Cool Down:

200 Choice