Warm-up: 800/15:00
400 Loosen
8x25 Strong K @ :30
4x25 U/W Max @ :30
4x25 Sprint Cycle @ :30
Catch & Pull: 1200/22:00
2 Rounds:
4x50 as: 25 Single Arm, 25 Catch-up @ 1:00
2x200 P - Last 50 Drop PB, Add Strong K @ 3:00/3:30
IM Speed: 1200/21:00
3 Rounds: IMO - Skip 1 Stroke (No Fr?)
4x25 Strong Str @ :30
3x100 IM @ 1:35/1:40
