200 Loosen
4x100 as: 50 Catch-up w/Strong Kick, 50 Max Efficiency - Maintain Kick @ 1:30-2:00
8x25 Sprint Cycle @ :30
Pull: 1200/18:00-25:00
2 Rounds:
6x25 Pull - PB @ Ankles or Knees @ :30/:35
3x150 Pull - Last 50 Drop PB, Add Strong Kick @ 2:00-3:00
Aerobic Free: 1200/18:00-23:00
6x50 Desc. 1-3; 4-6 @ :45-1:00
:30r - Reset
2 Rounds:
5x75 Max Efficiency Free @ 1:00-1:20
1x75 Fast! @ 1:30
Warm-down: 200/4:00
200 easy
