Warm-up: 900/18:00
200 Loosen
200 IM - Dr, Build
6x50 Desc. 1-3; 4-6 or IM Switch @ 1:00
8x25 Sprint Cycle @ :30
Pull: 1100/17:00-20:00
2 Rounds:
2x25 P - PB @ Ankles @ :30
2x25 P - PB @ Knees @ :30
2x25 Best Tech. Fr w/All Out K @ :30
2x200 P - Hold Stroke Count @ 2:45/3:30
Aerobic: 1900/37:00
5x100 Best Tech. Fr - Hold Stroke Count @ 1:35/2:00+
2x50 Strong K @ 1:00
4x100 Best Tech. Fr - Hold Stroke Count @ 1:30/1:55+
2x50 Strong K @ 1:00
3x100 Best Tech. Fr - Hold Stroke Count @ 1:25/1:50+
2x50 Strong K @ 1:00
2x100 Best Tech. Fr - Hold Stroke Count @ 1:20/1:45+
2x50 Strong K @ 1:00
1x100 Best Tech. Fr - Hold Stroke Count @ 1:15/1:40+
Warm-down: 200/4:00
200 easy
