9-19-20 - IM, Capacity, & Finishing Speed

Warm-up: 900/17:00

200 Loosen

4x100 O:IM  E:Rev. IM @ 1:45

6x50 U/W Max to Front Sc @ 1:10


IM: 1100/22:30

6x25 O:Max DPS Fr  E:Fast Fl @ :30

3x50 as: 25 Strong Fl, 25 Build Bk @ :50/1:00

3x50 Bk - Desc. 1-3 @ :50/1:00

3x50 as: 25 Fast Bk, 25 Build Br @ :50/1:00

6x25 O:Max DPS Br  E:Fast Br @ :35

3x50 as: 25 Fast Br, 25 Fast Fr @ :50/1:00

8x25 All Out Fr - Focus on Finish @ :30


Capacity: 1400/28:00

4 Rounds: 

4x75 Best Tech. Fr - Hold Stroke Count + HR @ 1:05/1:10/1:15

1x50 Reset @ 2:00


Finishing: 400/8:00

2 Rounds: 

2x25 as: 12.5 Fast, 12.5 easy @ :30

2x25 as: 12.5 easy, 12.5 Fast @ :30

2x25 Max DPS @ :30

2x25 All Out @ :30


Warm-down: 200/3:00

200 easy