2x200 Loosen @ :15r
4x50 Strong Kick @ 1:00+
3x100 IM @ 1:40-2:10
4x25 Strong Kick @ :30+
8x25 Sprint Cycle @ :30
Power & Pull: 800/
2x25 Breast Pull - Drag Legs @ :45
2x25 Pull - PB @ Ankles @ :30
2x25 Breast Pull - Drag Legs @ :45
2x25 Pull - PB @ Knees @ :30
6x100 Pull @ 1:30-2:00
1-2.Pull - Focus on Catch & Power
3.Drop PB - Maintain Catch & Power, Add Strong Kick
Back-end: 2000/
2 Rounds:
3x100 as: 75 Best Tech. Free, 25 Fast @ 1:30-2:00
4x25 All Out @ :30
1x50 Active Recovery @ 2:00 (Reset)
3x150 as: 100 Best Tech. Free, 50 Fast @ 2:15-3:00
4x25 All Out @ :30
