Sunday, 20 March, 2016
WU:
200 choice
3 x (1st round FR/BK; 2nd round BK; 3rd round FR):
1 x 100
4 x 50
MS:
4 x 50 drill with 15s rest
5 x 100 with 10s rest (~ 160 HR)
1 x 50 @ 1’00” strong
4 x 50 drill with 15s rest
4 x 100 with 10s rest (~ 160 HR)
2 x 50 @ 1’00” strong
4 x 50 drill with 15s rest
3 x 100 with 10s rest (~ 160 HR)
3 x 50 @ 1’00” strong
4 x 50 drill with 15s rest
2 x 100 with 10s rest (~ 160 HR)
4 x 50 @ 1’00” strong
4 x 50 drill with 15s rest
1 x 100 with 10s rest (~ 160 HR)
5 x 50 @ 1’00” strong
WD:
200 choice
Total: 4,550