Warm-up: 1600/29:00
600 Loosen
200 IM - 25 Dr, 25 Build
12x50 O:Fr - Desc. 1-3; 4-6 E:Strong Bk @ :50/1:00
8x25 Sprint Cycle @ :30
Efficiency: 1200/22:00
4x100 Best Tech. Fr - Focus on Efficiency @ 1:10/1:30/1:45
4x50 as: 25 Single Arm, 25 Catch-up @ :45/1:00
4x100 Best Tech. Fr - Focus on Efficiency @ 1:10/1:30/1:45
4x50 as: 25 Zipper, 25 Catch-up @ :45/1:00
Kick: 600/11:00
2 Rounds:
6x25 Strong Fr K @ :30
1x150 Best Tech. Fr - Build K @ 2:30
Speed: 600/11:00
2 Rounds:
2x25 Fast thru 10m @ :25
2x25 Fast thru 15m @ :30
2x25 Fast @ :35
1x150 Best Tech. Fr @ 2:30
Warm-down: 200/4:00
200 easy
