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
- 25 Str, 25 Fr
- 25 Fr, 25 Str
- 50 Str
Speed: 600/12:00
3 Rounds:
4x50 @ 1:00
- 12.5 Fast, 25 easy, 12.5 Fast
- 12.5 easy, 25 Fast, 12.5 easy
- Max DPS
- All Fast
Warm-down: 200/3:00
200 easy