200 Loosen
200 Steady Kick
200 as: 50 Back, 50 Free
5x50 Best Tech. Free @ :40-:50
3x50 Desc. 1-3 @ 1:00-1:10
Pull: 1800/27:00-36:00
3 Rounds:
1x450 Pull - Last 150 Drop PB, Add Strong Kick @ 6:30-9:00
3x50 Catch-up w/All Out Kick @ :50-1:00
Sprint: 1200/28:00
2 Rounds:
3x50 Desc. 1-3 @ 1:00-1:10
3x25 All Out thru 10 @ :35
1x75 Active Recovery @ 1:30
3x25 All Out thru 15 @ :35
1x75 Active Recovery @ 1:30
3x25 All Out @ :35
1x75 Active Recovery @ 1:45
1:00r
Warm-down: 300/7:00
300 easy
