Warm-up: 600/11:00
300 Loosen
6x50 as: 25 Streamline K on Bk, 25 Catch-up w/O-K @ 1:00
Over-Distance: 2100/36:00
1x400 Neg. Split - 1st 200 may be Pull @ 6:10
8x75 Desc. 1-4; 5-8 @ 1:10
1x300 Neg. Split - 1st 150 may be Pull @ 4:45
8x25 O:Max DPS E:Highest Tempo @ :30
1x200 Neg. Split - 1st 100 may be Pull @ 3:20
8x50 Hold Best Avg. @ :50
Finishing: 400/9:20
4 Rounds:
1x50 Build @ 1:05
1x25 All Out @ :35
1x25 Active Recovery @ :40
Warm-down:
200 easy