Warm-up: 700/12:00
4x100 Best Tech. Fr @ 1:30+
4x50 IMO - 25 Dr, 25 Build @ 1:00+
4x25 Sprint Cycle @ :30+
Capacity: 1500/25:30
3 Rounds:
6x50 Best Tech. Fr - 2@:45/:50/:55, 2@:40/:45/:50, 2@:35/:40/:45
1x200 P - Last 50 Drop PB, Add All Out K @ 3:00/3:30+
Stroke Sprint: 900/16:00
4 Rounds:
1x50 as: 25 Fast Str, 25 Best Tech. Fr @ :50
1x25 All Out Str @ :30
1x50 as: 25 Best Tech. Fr, 25 Fast Str @ :50
1x25 All Out Str @ :30
1x50 Fast Str @ :50
1x25 All Out Str @ :30
Warm-down: 200/3:00
200 easy
