Warm-up: 700/13:30
200 Loosen
200 IM - Drill / Build
12x25 Sprint Cycle - 1-4.Free 5-8.Choice 9-12.Weak @ :30
Pull & Capacity: 1200/22:00
2 Rounds:
1x300 P - Count Strokes - Last 100 Drop PB, Add K @ 5:00/5:30/6:00
6x50 Best Tech. Fr - Hold Stroke Count @ :40/:45/:50
IM: 1200/25:00
(3x25 Strong Fl @ :30
3x(1x25 Active Recovery @ :45
1x75 as: 25 Fl, 25 Bk, 25 Br @ 1:30
6x50 Strong Bk @ :50
1x75 as: 25 Bk, 25 Br, 25 Fr @ 1:30
(3x25 Strong Br @ :30
3x(1x25 Active Recovery @ :45
1x100 IM - Fast @ 2:00
1x50 Active Recovery
