Warm-up: 1000/17:30
200 Loosen
200 Strong K
200 IM - Dr/Build
200 P - Count Strokes
8x25 Sprint Cycle @ :30
IM & Stroke: 800/15:20
4 Rounds: IMO or O:Str E:Fr
3x25 Fast Str - think easy Speed @ :35
1x125 IM (50 of Str) or 75 Best Tech. Fr, 50 Fast Str @ 1:45/1:55/2:05
Power & Pull: 900/14:15
3 Rounds:
2x50 as: 12.5 HL K, 12.5 Catch-up, 25 Best Tech. Fr - Count Strokes @ 1:00
1x200 P - Maintain Stroke Count @ 2:45
Warm-down: 300/6:00
300 easy