10-3-20 - Sprint IM

Warm-up: 800/15:00

4x100 as: 50 Best Tech. Fr, 50 Strong Bk @ 1:45+

8x50 as: 25 Streamline K on Bk, 25 Catch-up w/O-K @ 1:00+


IM Skill: 1400/29:00

2 Rounds: 

4x50 IMO - 25 K, 25 Dr @ 1:10

4x50 IMO - 25 Dr, 25 Best Tech. @ 1:05

3x(1x50 Best Tech. Fr @ :50

    (1x50 IM Switch - Race Turn + U/W @ 1:00


IM Sprint: 1600/28:00

4 Rounds: 

4x75 Strong - O:Fl, Bk, Br  E:Bk, Br, Fr @ 1:15+

4x25 RQ Str - R1.Fl  R2.Bk  R3.Br  R4.Fr @ :30


Warm-down: 300/6:00

300 Active Recovery