300 Loosen
3x100 as: 50 Kick, 50 Drill @ 1:45-2:00
6x50 Desc. 1-3; 4-6 @ :50-1:00
300 Pull - Count Strokes
Descending Distance w/Best Average: 1000/18:30
1x200 Max Efficiency Free @ 2:30-3:20
4x50 Best Average @ :45-:55
1x150 Max Efficiency Free @ 2:00-2:45
3x50 Best Average @ :45-:55
1x100 Max Efficiency Free @ 1:30-2:10
2x50 Best Average @ :45-:55
1x50 Max Efficiency Free @ 1:00
1x50 Best Average @ :45-:55
Finishing Speed: 400/8:00
2 Rounds:
2x25 Fast, easy @ :30
2x25 easy, Fast @ :30
4x25 O:easy E:Fast @ :30
Warm-down: 400/8:00
400 easy
