Warm-up: 1200/23:00
400 Loosen
200 IM - Dr/Build
6x50 Desc. 1-3; 4-6 @ 1:00
4x25 Front Sc @ :35
4x25 U/W Max to easy @ :35
4x25 Sprint Cycle @ :35
Main Set: 1200/20:30
1x300 P - Last 150 Drop PB, Add Strong K @ 4:30+
2x150 as: 100 Best Tech. Fr, 50 Fast Str @ 2:30+
1:00r
6x50 Best Tech. Fr - 25 Drag Legs, 25 Build K @ :50+
2x150 as: 100 Best Tech. Fr, 50 Fast Str @ 2:30+
Sprint: 900/21:00
3 Rounds:
6x25 All Out K @ :35+
6x25 All Out @ :35+
Warm-down: 300/6:00
300 Active Recovery
