Warm up:300 free nice long strokes
8 x 75 pull with 15 sec RI
300 kick with board
Part A:
2 x 250 easy with 15 sec RI
3 x 75 at 85% with 30 sec RI
1 x 75 Easy with 20 sec RI
2 x 75 at 90% with 30 sec RI
1 x 75 Easy with 20 sec RI
1 x 75 100% with 30 sec RI
Part B:
1 x 300 pull at 85% with 15 sec RI
3 x 75 Pull at 95%with 30 sec RI
1 x 75 Easy with 20 sec RI
2 x 75 pull at 95% with 30 sec RI
1 x 75 Easy with 20 sec RI
1 x 75 Fast with 30 sec RI
Cool Down: 100 Free
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