WaterWings Double Down

3 PAX showed up at 5pm to swim because of the morning cancellation.   Since the PAX showed up  twice, they get twice the credit.   

The Thang

This work  out is how far can you go in an set time (either 45 min or and hour)  

 

 

	Option 1			Option 2
Warm	3 x 200 Choice	:10 rest		3 x 200 Choice	:10 rest
Up
	500 Pull	on 7:30		500 Pull	:20 rest
Main	400 Neg Split	on 6:00		400 Neg Split	:20 rest
Set 1	500 Swim	on 7:30		500 Swim	:20 rest
	300 breath 3, 5, 7	on 4:30		300 breath 3, 5, 3	:20 rest
	9 by 100s			5 by 100s
	500 Pull	on 7:30		500 Pull	:20 rest
	200 fast	on 3:00		200 fast	:20 rest
Cool	10 x 50 Choice			10 x 50 Choice
Down
	3500			3500