Warm-up: 1000/18:00
200 Loosen
200 Steady K
200 IM - Dr/Build
200 P - Count Strokes
8x25 Sprint Cycle @ :30
Skill: 600/12:00
6x50 as: 25 Single Arm, 25 Catch-up @ 1:00
6x50 as: 25 Catch-up, 25 Best Tech. @ 1:00
Pre-Set: 600/12:00
12x25 Strong - Maintain Stroke Count @ :35
3x100 Desc. 1-3 @ 1:40
Over-Distance: 1500/22:00
12x125 @ 1:50+
O: 75 Best Tech. Fr, 50 Fast
E: 100 Best Tech. Fr, 25 Fast
Warm-down: 300/6:00
300 Active Recovery