Warm Up:
- mix to 6:13
Set 1:
- 3 x (25 FL Kick, 25 Choice Kick) on 1:10
Set 2:
3 x through –
- 25 FS – 25 BK – 25 FS – 25 FL
- 25 FS – 25 BK – 25 FS – 25 BR
- 100 FS
All on 30+ sec rest per 100
Work Stroke/Turns
Set 3:
- 2 x 25 FS working Push-off and Break-Out
- 75 FS for time