300 Loosen
200 Steady Kick
100 Scull, Rev. Scull
6x75 Best Tech. Free - Hold Stroke Count @ 1:00-1:30
6x25 Sprint Cycle - No All easy @ :30
Power & Pull: 900/20:00
1x300 Pull - Count Strokes @ 4:00-6:00
Chute Optional:
(1x25 All Out Free Kick @ :30-:45
4x(1x50 Max Power - Drag Legs @ :45-1:15
Chute off
1x300 Pull - Count Strokes - Better? Worse? Same? @ 4:00-6:00
Speed: 900/18:00
3x50 as: 25 Fast, 25 Max Efficiency Free @ 1:00
1x50 Strong Back @ 1:00
3x50 as: 25 Build Free, 25 Fast @ 1:00
1x50 Strong Back @ 1:00
4x50 O:Fastest Possible E:Active Recovery @ 1:00
Reset
3x25 Fast, easy @ :30
1x25 Max Efficiency Free @ :30-:45
3x25 easy, Fast @ :30
1x25 Max Efficiency Free @ :30-:45
4x25 O:Fastest Possible E:Active Recovery @ :30 (Bank?)
Warm-down: 200/4:00
200 easy
