Warm-up: 800/14:00
200 Loosen
4x50 K @ 1:00+
200 P
4x50 Desc. 1-4 @ 1:00+
Skill: 800/16:00
4 Rounds: O:Fr E:Choice
8x25 O:Drill E:Build @ :30
Main Set: 1400/25:00
4 Rounds:
3x50 IM Switch or Desc. 1-3 @ 1:00
1x200 IM or Pull @ 3:00/3:15+
Warm-down: 200/3:00
200 easy
