7-15-20 - IM

Warm-up: 1000
300 Loosen
3x100 Strong K @ 2:00+
8x50 as: 25 Drill, 25 Build - O:IMO  E:Fr @ 1:00+

IM: 1300
6x25 Strong Fl @ :35+
1x100 IM @ 1:45+
4x50 Strong Bk @ :50+
2x100 IM @ 1:45+
6x25 Build Br @ :35+
3x100 IM @ 1:45+
4x50 Fast Fr @ :50+

Capacity: 600
2 Rounds: 
3x50 Best Tech. Fr @ :50/1:00
1x150 P - Count Strokes @ 2:30+

Warm-down: 200

200 easy

7-13-20 - Descending Capacity & Short Stroke

Warm-up: 800/12:00
400 Loosen
200 Steady K
200 IM - Drill/Build

Capacity: 1600/28:40
8x50 Best Tech. Fr - Hold Best Average @ :45/:50/:55
200 P - Active Recovery / Reset @ 3:00
1:00r
6x50 Best Tech. Fr - Hold Best Average @ :40/:45/:50
200 P - Active Recovery / Reset @ 3:00
1:00r
4x50 Best Tech. Fr - Hold Best Average @ :35/:40/:45
200 P - Active Recovery / Reset @ 3:00
1:00r
2x50 Best Tech. Fr - Hold Best Average @ :30/:35/:40

Stroke: 800/15:00
4 Rounds: 
4x25 Strong Str @ :30+
1x100 as: 75 Best Tech. Fr, 25 Fast Str @ 1:45+

Warm-down: 200/3:00

200 easy

7-8-20 - IM & Pull

Warm-up: 900/13:00
300 Loosen
300 Fr - Kick, Drill, Build
6x50 Desc. 1-3; 4-6 @ 1:00

IM: 1700/28:00+
2 Rounds: 
1x100 Strong Fr @ 1:25+
1x100 IM @ 1:35+
6x25 Strong R1.Fl  R2.Br @ :30+
1x100 Strong Fr @ 1:25+
1x100 IM @ 1:35+
6x50 Build R1.Bk  R2.Fr @ :50+

Pull: 900/13:30+

3x300 P - Last 100 Drop PB, Add Strong K @ 4:30+

7-6-20 - Pull & Free

Warm-up: 900/13:00
300 Loosen
300 IM - K, Dr, Sw
6x50 Desc. 1-3; 4-6 @ 1:00+

Free Skill: 400/8:00
2 Rounds: 
2x25 HL K @ :35+
2x75 as: 25 Single Arm, 25 Catch-up, 25 Best Tech. @ 1:25+

Pull & Capacity: 1600/30:00
2 Rounds: 
1x200 P - Count Strokes @ 3:00+
12x50 Best Tech. Fr - Hold Stroke Count @ :45/:50/:55
Extra :15r after every 3rd

Warm-down: 

300 easy