Warm-up: 1400/23:00
400 Loosen
6x50 Strong K @ 1:00
400 P - Count Strokes, Accelerate Turns
6x50 Desc. 1-3; 4-6 @ :50
Freestyle Skill: 600/10:00
2x75 as: 25 Bodyline, 25 Single Arm, 25 Catch-up @ 1:15+
3x50 Best Tech. Fr - Count Strokes @ :50
2x75 as: 25 Zipper, 25, Fingertip Drag, 25 Catch-up @ 1:15+
3x50 Best Tech. Fr - Count Strokes @ :50
Aerobic Free: 2000/32:00
1x400 Neg. Split @ 4:40/6:00+
4x100 Best Tech. Fr - Hold Stroke Count @ 1:15/1:30+
1x300 Neg. Split @ 3:30/4:30+
4x75 Best Tech. Fr - Hold Stroke Count @ 1:00/1:15+
1x200 Neg. Split @ 2:20/3:00+
4x50 Best Tech. Fr - Hold Stroke Count @ :45/1:00+
1x100 Neg. Split @ 1:10/1:30+
4x25 Best Tech. Fr - Hold Stroke Count @ :30+
