10-27-20 - Pull & Short Aerobic

Warm-up: 1100/20:00

300 Loosen 

3x100 Strong K @ :10r

3x100 as: 50 Catch-up, 50 Best Tech. Fr @ :10r

8x25 Sprint Cycle @ :30


Pull: 2000/28:00-32:00

2 Rounds: 

4x25 PB @ Ankles @ :30

4x25 PB @ Knees @ :30

4x200 P - Count Strokes @ 2:30/3:00+


Short Aerobic: 800/14:00-16:00

2 Rounds: 

12x25 Best Tech. Fr - Focus on Efficiency @ :20/:25+

1x100 Active Recovery @ 2:00

1:00r


Warm-down: 300/8:00

300 easy