150 Loosen
150 Kick
6x75 as: 50 Free, 25 IMO (No Free) @ 1:30+
6x25 Sprint Cycle - No All easy @ :30+
4x200 Pull - BC5 - Count Strokes @ 3:00+
6 Rounds:
1x75 Free - Count Strokes + Max Efficiency @ 1:00+
1x25 All Out @ :40+
4x150 Pull - BC7 - Count Strokes @ 2:15+
4 Rounds:
1x50 Free - Count Strokes + Max Efficiency @ 1:00+
1x25 All Out @ :45+
300 easy
