200 Loosen
300 Pull - Count Strokes
6x25 Fast Free Kick @ :30
3x50 Desc. 1-3 or IM Switch @ :50-1:00
8x25 Sprint Cycle @ :30
Power & Pull: 1200/24:00
2 Rounds: Chute optional for 25/50s
2x25 Breast Pull - Drag Legs @ :30/:35
2x25 Pull - PB @ Ankles @ :30/:35
2x50 Pull - Max Power! @ 1:00-1:10
2x200 Pull - Maintain Power + Count Strokes @ 2:45-4:00
Sprint: 1100/22:00
2 Rounds:
6x50 @ 1:00
1.25 Fast, 25 easy
2.25 easy, 25 Fast
3.50 Fast
1x100 Max Efficiency Free @ 2:00
6x25 Fastest Possible @ :30
Warm-down: 200/4:00
200 easy
