Warm-up: 1100/18:00
300 Loosen
4x75 O:Streamline K on Bk E:Catch-up w/O-K @ 1:30+
300 P - Count Strokes
4x25 Sprint Cycle @ :30
Capacity: 800/17:20
2 Rounds:
8x50 Best Tech. Fr - Maintain Stroke Count, Dolphin K Count, & HR @ :40/:45/:50+
2:00r
IM: 900/18:30
6x25 O:Strong Fl E:Best Tech. Fr w/O-K @ :30+
2x50 IM Switch - Fl/Bk - Race Turn + Push U/W @ 1:00
6x25 Fast Bk - Maintain Tempo + U/W @ :30+
2x50 IM Switch - Bk/Br - Race Turn + Push U/W @ 1:00
6x25 O:Max DPS Br E:Build Br @ :35+
2x50 IM Switch - Br/Fr - Race Turn + Push U/W @ 1:00
6x25 All Out Fr @ :30+
Aerobic IM: 900/18:00
1x200 IM - 25 Fr/25 Str @ 3:00/4:00
2x75 as: 25 Fl, 25 Bk, 25 Br or 25 Bk, 25 Br, 25 Fr @ 1:30
1x200 IM - 25 Str/25 Fr @ 3:00/4:00
3x50 IM Switch @ 1:00
1x200 IM @ 3:00/4:00