8/4 x 75 FR descend 1-4
200/100 kick
200/100 pull
6 x 125 FR add on progression @2:00/2:15/2:30
125 build by 25
25 fast/100 easy
50 fast/75 easy
75 fast/50 easy
100 fast/25 easy
125 FAST
4 x 125 IM rotate 50 stroke @2:30/2:50
50 FL / 25 BK / 25 BR / 25 FR
25 FL / 50 BK / 25 BR / 25 FR
25 FL / 25 BK / 50 BR / 25 FR
25 FL / 25 BK / 25 BR / 50 FR
6 X 125 FR rotate fast 25 @2:00/2:15/2:30
25 fast/100 easy
25 easy / 25 fast / 75 easy
50 easy / 25 fast / 50 easy
75 easy / 25 fast / 25 easy
100 easy / 25 fast
125 FAST
COOL DOWN
YARDS: 3000/2500
