200 Loosen
200 Kick
8x50 Desc. 1-3; 4-6 @ :50+
200 Pull - Count Strokes
200 IM - Drill / Build
6x150 Fast Fr (1650P) @ 1:50+
6x100 Faster Fr (1000P) @ 1:20+
6x50 Fastest Fr (500P) @ :50+
6x50 as: 12.5 HL K, 25 Fast!, 12.5 easy @ 1:00+
8x25 Sprint Cycle @ :30+
300 easy
