300 Loosen
100 Kick
300 IM - Kick, Drill, Swim
100 Pull
8x25 Sprint Cycle @ :30+
3 Rounds:
2x75 as: 25 Single Arm, 25 Drill, 25 Best Tech. @ 1:30+
3x50 Desc. 1-3 or IM Switch @ 1:00+
3 Rounds:
1x200 Pull - BC5-7 @ 3:00+
3x100 Best Tech. Fr @ 1:20+ or 3x100 IM @ 1:45+
200 easy
