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
