Warm Up
200 choice
200 kick
200 pull
Main
4 x 200 @ 3:50
100 choice @ 2:00 (recovery)
3 x 200 @ 3:55 w/ last 50 fast
100 choice @ 2:00
2 x 200 @ 4:00 w/ last 100 fast
100 choice @ 2:00
200 @ 4:00 w/ last 150 fast
100 choice @ 2:00
4 x 50 @ :50 – FAST
100 choice @ 2:00
Cool Down
8 x 25 choice – breath control