Warm -Up 1100/25:00
300Loosen
200 I.M K/S
200 Choice Pull
100 Kick
4x50 -25 Scull-25 Build Free @ 1:15-1:30
4x25 Sprint Cycle @:40-:45
Drill 400/7:00
2x50 -25 R Arm Free -25 L Arm Free @ 1:15-1:30
1x100 3 Strokes 1-3 second glide Free @ 1:40-2:00
2x50 25 Hand Lead Kick -25 Scull @ 1:15-1:30
1x100 Catch-Up Drill @1:40-2:00
Hypoxic 800/16:00
2x(2x50 -25 3 Strokes Breathe -25 5 Strokes Breathe @1:00
(4x75 Breathing every 3-5-7 Per 25 @ 1:30
Pull 1300/25:00
2 Rounds
1x50 Front Scull W/ Pads and Slight Kick @1:15-1:30
2x100 -50 Pull with Pads and Buoy -50 Drop Pull Buoy and Engage legs @ 1:30-1:45
2x200 Pull #1 Pads and Buoy #2 Just Pads Engage legs @3:30-4:00
Speed 400/8:00
2x(2x25 12.5 HlK 3-Stroke Brkout - Smooth free @ :30
(3x50 Desc 1-3 3=Sprint @1:00
Cooldown 100/2:00
100
300Loosen
200 I.M K/S
200 Choice Pull
100 Kick
4x50 -25 Scull-25 Build Free @ 1:15-1:30
4x25 Sprint Cycle @:40-:45
Drill 400/7:00
2x50 -25 R Arm Free -25 L Arm Free @ 1:15-1:30
1x100 3 Strokes 1-3 second glide Free @ 1:40-2:00
2x50 25 Hand Lead Kick -25 Scull @ 1:15-1:30
1x100 Catch-Up Drill @1:40-2:00
Hypoxic 800/16:00
2x(2x50 -25 3 Strokes Breathe -25 5 Strokes Breathe @1:00
(4x75 Breathing every 3-5-7 Per 25 @ 1:30
Pull 1300/25:00
2 Rounds
1x50 Front Scull W/ Pads and Slight Kick @1:15-1:30
2x100 -50 Pull with Pads and Buoy -50 Drop Pull Buoy and Engage legs @ 1:30-1:45
2x200 Pull #1 Pads and Buoy #2 Just Pads Engage legs @3:30-4:00
Speed 400/8:00
2x(2x25 12.5 HlK 3-Stroke Brkout - Smooth free @ :30
(3x50 Desc 1-3 3=Sprint @1:00
Cooldown 100/2:00
100
4100 Yards 83 Minutes
