400 Loosen
8x50 as: 25 Catch-up, 25 Max Efficiency Free @ :50-1:00
400 Pull - Count Strokes
4x50 Desc. 1-3; Hold 4 @ :50-1:00
8x25 Sprint Cycle @ :30
Pre-Set: 400/8:00
2x25 Fast thru 15 @ :30
3x100 as: 50 Fast, 50 Max Efficiency Free @ 1:30-2:00
2x25 Fast @ :30
Best Average: 2000/47:00
How FAST can you go?
8x100 Best Average @ 2:00-2:30
300 Active Recovery @ Reset
4x100 Best Average @ 2:00-2:30
200 Active Recovery @ Reset
2x100 Best Average @ 2:00-2:30
100 Active Recovery @ Reset
Warm-down: 400/8:00
200 easy
2x25 Scull
2x25 Kick
100 easy
