Warm-up: 900/13:00
300 Loosen
300 IM - K, Dr, Sw
6x50 Desc. 1-3; 4-6 @ 1:00+
Free Skill: 400/8:00
2 Rounds:
2x25 HL K @ :35+
2x75 as: 25 Single Arm, 25 Catch-up, 25 Best Tech. @ 1:25+
Pull & Capacity: 1600/30:00
2 Rounds:
1x200 P - Count Strokes @ 3:00+
12x50 Best Tech. Fr - Hold Stroke Count @ :45/:50/:55
Extra :15r after every 3rd
Warm-down:
300 easy