Warm-up: 900/16:30
300 Loosen
6x50 as: 25 Streamline K on Bk, 25 Catch-up w/O-K @ 1:00
2x50 as: 12.5 HL K, 12.5 Build, 25 Fast @ 1:00
2x50 as: 12.5 Fast, 25 Strong, 12.5 Fast @ 1:00
1x50 Active Recovery @ 1:00
1x50 Fast @ 1:00
Capacity: 1200/22:00
2 Rounds:
12x50 Best Tech. Fr - Hold Stroke Count + Moderate HR @ :45/:50
1:00r
IM / Stroke: 900/17:30
6x25 IMO - 2 of each - No Fr @ :30
2x50 Fl/Bk - All Out Turn @ :55
6x25 IMO - 2 of each - No Fl @ :30
2x50 Bk/Br - All Out Turn @ :55
6x25 IMO - 2 of each - No Bk @ :30
2x50 Br/Fr - All Out Turn @ :55
6x25 IMO - 2 of each - No Br @ :30
200 easy
