Warm-up: 1200/20:40
2 Rounds:
2x100 Best Tech. Fr @ 1:30+
2x50 Strong K @ 1:00+
2x100 as: 75 Best Tech. Fr, 25 Fast Str @ 1:40+
2x50 Strong K @ 1:00+
Pull: 1800/27:45
3 Rounds:
3x150 P - Hold Stroke Count @ 2:00/2:15/2:30+
3x50 Catch-up w/O-K @ :50+
Sprint: 200/5:00
6x25 @ :35+
1-2.12.5 Fast, 12.5 easy
3.25 DPS
2x25 Fast @ :45
Warm-down: 200/3:00
200 easy