8x100 O:Loosen / Best Tech. Free E:Catch-up w/Strong Kick @ 1:30-2:00
1x100 Scull w/PB
9x50 Desc. 1-3; 4-6; 7-9 @ :40-1:00
6x25 O:Max DPS w/Fewest Breaths E:Fast @ :35/:40
Power & Pull: 800/17:00
2 Rounds:
1x100 Breast Pull - Drag Legs @ 2:00-2:30
1x300 Pull - Count Strokes + Max Power @ 4:30-6:00
Sprint: 1000/20:00
10x50 Best Average @ :50-1:00
1x100 Active Recovery @ 2:00
10x25 Best Average @ :30
1x150 Active Recovery @ 3:00
Warm-down: 200/4:00
200 easy
