8-24-20 - IM & Speed

Warm-up: 800/14:00

200 Loosen

6x50 as: 25 HL K, 25 Catch-up w/6+ Beat K @ 1:00

6x50 Desc. 1-3; 4-6 @ :50

IM: 1500/31:00

2 Rounds: 

3x25 Strong Fl @ :35

1x50 IM Switch - Fl/Bk @ 1:00

3x25 Fast Bk @ :30

1x50 IM Switch - Bk/Br @ 1:00

3x25 Build Br @ :35

1x50 IM Switch - Br/Fr @ 1:00

3x25 Fast Fr @ :30

After R2: 

3x200 IM @ 3:30/4:00

1. 25 Str, 25 Fr
2. 25 Fr, 25 Str
3. 50 Str

Speed: 600/12:00

3 Rounds: 

4x50 @ 1:00

1. 12.5 Fast, 25 easy, 12.5 Fast
2. 12.5 easy, 25 Fast, 12.5 easy
3. Max DPS
4. All Fast

Warm-down: 200/3:00

200 easy