Warm-up: 700/14:00
300 Loosen
200 Strong K
8x25 O:U/W, Sc E:Sprint Cycle @ :35
Pull: 1200/21:00
2 Rounds:
1x300 P - Count Strokes @ 4:30+
6x50 Catch-up w/6+ Beat K @ 1:00+
Stroke Speed: 900/19:30
4x100 as: 75 Best Tech. Fr, 25 Fast Str @ 1:30/1:45+
20x25 as: 3 Fast @ :35, 1 Active Recovery @ :45
Warm-down: 200/3:00
200 easy