300 Loosen
200 Kick
100 IM
Freestyle Skill: 1400/26:00
2 Rounds:
4x25 Free Kick w/Board @ :30/:35
4x50 Catch-up Free @ :45-1:00
4x100 Best Tech. Free @ 1:15-1:40
Aerobic Free: 1200/25:00
3x100 Best Tech. Free @ 1:15-1:30
6x50 easy Speed - Fast & Relaxed @ :50-1:00
3x100 Best Tech. Free @ 1:15-1:30
6x50 O:@ 200P E:@ Active Recovery @ 1:00
Warm-down: 600/15:00
2x100 Best Tech. Free or Black @ :10r
6x50 Best Tech. Free or Black @ :10r
1x100 Front Sc
