Sunday, 17 January, 2016
WU:
300 choice
9 x 100 @ 1:50/2’/..
1) K/S
2) S/K
12 turns (12 x 25 from the middle)
1) easy
2) fast
MS:
16 x 25 FAST @ 45″
8 x 200 reducing the interval 1-4, 5-8, e.g.
1) 3′
2) 2:50
3) 2:45
4) 2:40
WD:
200 choice
Total: 3,700