Fitness. Fellowship. Faith.Conditions: Moist
FNGs: None
Warm-Up – 10 links freestyle
The Thang:
100s: 4 sets of 4 links each – motorboat, pull only, FS, IM – BF, BS, BR, FS
200s: 4 sets of 8 links each – 4 links MB plus 4 links pull only; 4 links other than FS plus 4 links FS; 4 links easy plus 4 links tempo; IM – 2 BF, 2 BS, 2 BR, 2 FS
400: 16 links – 8 links easy plus 4 links all out plus 4 links easy
IM with 5 merkins after each link; 4 FS with 5 merkins after each link; 4 Pax Choice with 10 In and Outs after each link; 4 FS with 10 In and Outs after each link
3 minute tread water – one hand up and two hands up
Numberama, Namearama, Pledge, COT