Monday 26th September 2011

nice long distance set to ease us in to the week:

5 x (800)

as:

1 - warm up @12.30

1 - fs @12:00

1 - Pull & Paddles with band @12:30

1 - every 4th 50 hard kick on back @14:00

1 - build in 50's within each 200 (continuous)

simples!