10-16-20 - Pull & Back-end Stroke

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