2x300 Loosen
4x50 Steady Kick @ 1:00
4x50 Pull - PB @ Ankles @ 1:00
2x(2x25 Scull @ :30-:40
(1x100 Catch-up w/Overkick @ 1:30-2:10
8x25 Sprint Cycle @ :30
Over-Distance: 2100/42:00
1x400 Max Efficiency Free - May be Pull @ 5:30-8:00
4x125 Best Tech. Free - Slight Acceleration from 400 @ 1:45-2:30
1x300 Max Efficiency Free - May be Pull @ 4:15-6:00
4x100 Best Tech. Free - Slight Acceleration from 4x125s @ 1:20-2:00
1x200 Max Efficiency Free - May be Pull @ 3:00-4:00
4x75 Fast! @ 1:00-1:30
Warm-down: 200/4:00
200 easy
