400 Loosen
3x100 as: 50 Strong Kick, 50 Catch-up w/Strong Kick @ 1:40-2:00
3x100 Desc. 1-3 @ 1:30-2:00
8x25 Sprint Cycle @ :30
Best Average: 1800/
3 Rounds:
4x100 Kick, Pull, or IM @ 1:40-2:00
1x200 Best Average @ 4:00
Finishing Speed: 400/8:00
2 Rounds:
2x25 Fast, easy @ :30
2x25 easy, Fast @ :30
4x25 O:easy E:Fast @ :30
Warm-down: 200/4:00
200 easy
