Outdoors!
Warm-up: 1400/24:00-30:00
400 Loosen
4x100 as: 50 Strong K, 50 Catch-up w/O-K @ 1:45/2:00
400 P - Count Strokes
4x50 Desc. 1-3; Hold 4 @ :50/1:00
IM: 1500/28:30
3 Rounds: IMO
1x200 IM - 25 Dr, 25 Build @ 3:00+
6x25 O:Strong E:Fast @ :35
3x50 IM Switch @ 1:00
Pull: 1000/20:00
2 Rounds:
2x100 P - Count Strokes @ 1:30/1:50
1x300 P - Last 100 Drop PB, Add Strong K @ 4:30/6:00
Warm-down:
200 easy
