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
