wed 15 aug 2012

10am

A1. 15 KBS-90#; rest 10s
A2. 10 CTB ; rest 10s
A3. 10 GHSU; rest 90s x 4
+
20s row @ 1k race pace
rest 1:40 x 6



4 pm

100m swim easy
+
50m @ 90%
rest 2 min x 10
+
100m easy kickboard