Dec 3rd, THUR - practice 16
WU 3-2-1-1 Knb 6 x 50's all-out, 30sR [23min]
10x 50's build , 5 Chc + 5 Fr [12min]
8X {50 Str + 50 Pull} [10min /45m]
 50 Str + 200 FR [3:30], 25sR  100 Str  + 150 F +[3:45] 25sR 150 Str + 100 FR  [4m] 25sR 200 Str + 50 FR [4:30] 25sR 50 EZ [20min / 65m]  paddle/pulling
400 paddle pull FR [6min] 300 -> 4 x75's str [5min] 200 pad pull Fr [3min]/ 14min 100 Str [/15:30] 50 EZ [/16:30 / 81m]
 10 min swim FR - count and record. if time Else