Warm-up: 900/17:00
300 Loosen
300 as: 25 Streamline K on Bk, 25 Catch-up w/O-K
300 P - Count Strokes
Pull & Scull: 900/16:00
1x100 Front Sc @ :10r
1x300 P - Last 100 Drop PB, Add Strong K @ :10r
1x100 Windshield Wiper Sc @ :10r
1x300 P - Last 100 Drop PB, Add Strong K @ :10r
1x100 Hip Sc @ :10r
Aerobic IM: 1800/37:00
2 Rounds:
6x25 O:Strong Fl E:Best Tech. Fr @ :30
2x75 as: 25 Fl, 25 Bk, 25 Br @ 1:30
6x50 Build O:Bk E:Br @ 1:05
2x75 as: 25 Bk, 25 Br, 25 Fr @ 1:30
6x25 Fast Fr @ :30
Finishing: 300/6:00
2 Rounds:
2x25 as: 12.5 Fast, 12.5 easy @ :30
2x25 as: 12.5 easy, 12.5 Fast @ :30
2x25 Fast @ :30
Warm-down: 300/6:00
300 easy
