Warm up
12 x 50
1-3 free DPS
4-6 Scull / kick
7-9 One of each stroke
10-12 free Build
(600)
Main
2 rounds
1 x 200 Free +20
4 x 25 strong +15
1 x 200 Free +20
2 x 50 Strong +25
1 x 200 Free +20
1 x 100 Strong +30
(1800/2400)
2 rounds
1 x 100 IM +20
1 x 100 Kick +30
3 x 50 Des 1-3 to fast +20
(700/3100)
2 x 200 Pull
(400/3500)
Leave a Reply