Thursday, 16/10 7.30pm

Intermediate group. Non-free workout for the first time of the season.

500: 5x(50 swim, 25 underwater, 25 kick on the back)
5x50 kick on 1'30:1'30:1'45
6x75 50 not free, 25 free on 2'/2'10/2'15
5x50 kick on 1'20/1'20/1'35
4/6/6 x 100, 25 free, 50 not-free, 25 free LONG TURNS on 2'10/2'15/2'30
4/6/6 x 100, 25 not-free, 50 free, 25 not-free LONG TURNS on 2'10/2'15/2'30
2/5x50 kick on 1'15/1'15/1'30

2900/2850