400 Loosen
200 IM - Drill / Build
8x25 Sprint Cycle @ :35+
2 Rounds:
2x25 Handlead Fr K - w/Paddles @ :35+
2x25 Single Arm Fr - w/Paddles @ :35+
2x25 Catch-up Fr - w/Paddles @ :35+
1x100 Best Tech. Fr - w/Paddles @ 2:00+
4x200 O:Neg. Split E:Pull - Last 50 Drop PB, Add All Out K @ 2:45+
200 Group:
6x25 All Out @ :40
3x(3x50 @ 200P @ :50/1:00/1:10+ by Round
(100 Active Recovery @ Reset (3:00+)
500 Group:
2 Rounds:
1x50 All Out @ 1:00+
4x75 @ 500P @ 1:10+
100 Active Recovery @ 3:00+
