Warm-up: 1100/21:00
200 Loosen
8x50 as: 25 Streamline Fl K on Bk, 25 Catch-up w/6+ Beat K @ 1:00
200 IM - 25 Dr, 25 Sw
6x50 Desc. 1-3; 4-6 or IM Switch @ 1:00
Back-end Stroke: 1200/21:00
2 Rounds:
3x150 as: 100 Best Tech. Fr, 50 Fast Str @ 2:15/2:30
6x25 O:Max DPS E:Fast Str @ :30
Pull: 1000/15:00
5x200 P - Last 50 Drop PB, Add Strong K @ 2:30/2:45/3:00
Warm-down: 200/3:00
200 easy
