35:00 DLand + Change & Rinse

300 Ch + 5 x 100 50 K + 25 D + 25 S

6x

1 x 100 @ 2:00 = 25 EN3 + 75 EN1

1 x 50 SP @ 1:00

1 x 100 REC @ 2:00

FARTLEK

#Wolverines

5 x 600 @ 9:30 = 3 x 200 Desc.

#Stroke

5 x 500 @ 9:30 = 4 x 125 Alt. Fr/Bk

#Nagy

5 x 500 @ 9:30 = Alt. 125 Fr/75 Stk [ Br or Fly ] + 50 Fr