Warm-up: 1000
300 Loosen
3x100 Strong K @ 2:00+
8x50 as: 25 Drill, 25 Build - O:IMO E:Fr @ 1:00+
IM: 1300
6x25 Strong Fl @ :35+
1x100 IM @ 1:45+
4x50 Strong Bk @ :50+
2x100 IM @ 1:45+
6x25 Build Br @ :35+
3x100 IM @ 1:45+
4x50 Fast Fr @ :50+
Capacity: 600
2 Rounds:
3x50 Best Tech. Fr @ :50/1:00
1x150 P - Count Strokes @ 2:30+
Warm-down: 200
200 easy
