Kick from Middle:
Test/Demo: ≥80% Intensity Kick (:06 HR) 100 Get :06 HR
:06 HR Kick: *Demonstrators maintain 80% 6*/12 x 40 +:10 (+:05)
Active Recovery: EZ In/Out 40 Group Up
2x – Group Kick
50 Reds: Max Resist
Blue/Whites: Gentle Build :30 Board Stays Dry
2 x 25
10m Max Resist
15m BTS 5m Track Back/25
Regroup after 2
200/400/800 Pull 50 PB Low/150 PB High
Breathe 5 :WFG
10 x 50 1 Strong, Min Legs, Min Strokes
3 Max Legs, Best Score (Match K HR) 1:00, 1:05, 1:10, 1:20
Score 1 EZ Choice
3/4 x 300 2 x 50 – 3rd SMG into Strong
100 – Breathe 5 or 7 DPS
100 – Desc (by 300, #1 < Usual Interval) Max 1:00
100/200 15 Mid Scull
35 Pullout Sculls Max 5:00
100 3rd SMG, Min Legs
50 BTS
200 Best Time – **LAST 15m ALL OUT** ASAP
4/8 x 50
Odds: CU + 3rd SMG + Min Legs 1:10, 1:20, 1:30
Evens: CU + Min Legs into Strong Max Legs
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