Warm-up: 800/17:00
300 Loosen
200 Steady K
100 Sc
8x25 Sprint Cycle @ :30
Pull: 1400/23:00
1x400 P - Count Strokes @ 6:00+
4x25 Best Tech. Fr w/O-K @ :30
1x300 P - Count Strokes @ 4:30+
4x25 Best Tech. Fr w/O-K @ :30
1x200 P - Count Strokes @ 3:00+
4x25 Best Tech. Fr w/O-K @ :30
1x100 P - Count Strokes @ 1:30+
4x25 Best Tech. Fr w/O-K @ :30
Back-end Stroke: 1500/25:00
6x(1x125 as: 75 Best Tech. Fr, 50 Fast Str @ 1:50+
(1x75 as: 50 Best Tech. Fr, 25 Fast Str @ 1:20+
12x25 All Out @ :30
Warm-down: 300/6:00
300 easy
