Warm-up: 800/12:00
400 Loosen
200 Steady K
200 IM - Drill/Build
Capacity: 1600/28:40
8x50 Best Tech. Fr - Hold Best Average @ :45/:50/:55
200 P - Active Recovery / Reset @ 3:00
1:00r
6x50 Best Tech. Fr - Hold Best Average @ :40/:45/:50
200 P - Active Recovery / Reset @ 3:00
1:00r
4x50 Best Tech. Fr - Hold Best Average @ :35/:40/:45
200 P - Active Recovery / Reset @ 3:00
1:00r
2x50 Best Tech. Fr - Hold Best Average @ :30/:35/:40
Stroke: 800/15:00
4 Rounds:
4x25 Strong Str @ :30+
1x100 as: 75 Best Tech. Fr, 25 Fast Str @ 1:45+
Warm-down: 200/3:00
200 easy
