10 minute warm-up
12 x 50 : 3 rounds of 4: single arm, rhythm, catch-up, build
4 – 6 x 50 kick
3 – 4 rounds: 300, 200, 100, 50
r1: straight through on cruise +20
r2: break at the 1/2;point for 5 sec. 10 sec rest at end of distance
r3: break at the 100 or 50 for 10 sec
r4: pull
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