Warm-up: 1000/20:00
400 Loosen
200 Kick
200 IM - Dr/Build
8x25 Sprint Cycle @ :30
Pull: 1400/22:00+
2 Rounds:
2x300 P - Count Strokes @ 4:30+
2x50 Catch-up w/O-K @ 1:00
Main Set: 900/17:00+
4 Rounds:
1x75 Build @ 1:15+
3x50 Best Average @ 1:00
Speed: 600/12:00
4 Rounds:
2x25 P w/PB @ Knees @ :30
2x25 as: 12.5 All Out HL Fr K, 12.5 Fast @ :30
2x25 All Out @ :30
