400 Loosen
4x150 as: 50 Drill, 100 Sw @ 2:15-3:00
4x100 Desc. 1-3; Hold 4 @ 1:20-2:00
4x50 Sprint Cycle @ 1:00
Pull: 900/18:00
2x200 Pull @ 3:00-4:00
2x150 Pull - Last 50 Drop PB, Add Strong Kick @ 2:15-3:00
2x100 Best Tech. Free - Maintain Strong Kick @ 1:30-2:00
Best Average: 1500/33:00
4x75 Hold Best Average @ 1:30
1x200 Active Recovery @ Reset
6x50 Hold Best Average @ 1:00
1x200 Active Recovery @ Reset
12x25 Hold Best Average @ :30
1x200 Active Recovery @ Reset
Warm-down: 200/4:00
200 easy
