Warm-up: 1250/24:30
500 as: 100 Loosen, 25 Streamline K on Bk
3 Rounds: IMO - No Fr
1x50 Streamline K on Bk @ 1:05
2x25 Dr - Fl:Single Arm Bk:Triple Switch Br:1P/2K @ :35
3x50 Desc. 1-3 as: 25 Fr, 25 Str @ 1:05
Freestyle Skill: 300/6:30
2x50 as: 25 HL K, 25 Bodyline 1 or 2 @ 1:10
2x50 Catch-up w/Building K @ 1:05
2x50 Best Tech. Fr - Count Strokes @ 1:00
Long-Sprint: 1550/24:00
1x400 P - Neg. Split - Last 100 Drop PB, Add Strong K @ 6:00+
6x75 Best Tech. Fr - Hold Stroke Count @ 1:00/1:05/1:10
1x400 P - Neg Split - Last 200 Drop PB, Add Strong K @ 6:00+
6x50 Best Tech. Fr - Hold Stroke Count @ :40/:45/:50
Warm-down: 200/3:00
200 easy
