Warm-up: 1200/20:00
200 Loosen
200 Steady K
200 P - Count Strokes
8x50 Best Tech. Fr - Max Efficiency @ :40/:45+
8x25 Sprint Cycle @ :30
Kick, Pull, Swim: 1200/24:00
3 Rounds:
8x50 @ 1:00
R1. Kick - O:Strong E:Fast
R2. Pull - BC5-6
R3. Swim - Hold Best Average
Power/Pull: 1200/22:00
2 Rounds:
2x25 P - PB @ Ankles @ :35
2x25 P - PB @ Knees @ :35
1x200 P - Count Strokes @ 2:40/3:10
2x50 Br P - Drag Legs @ 1:10
1x200 P - Count Strokes @ 2:40/3:10
Speed: 300/7:00
2 Rounds:
2x25 Fast thru 15 @ :35
2x25 Last 10 Fast @ :35
2x25 Fast @ :35
Warm-down: 300/6:00
300 easy
