Kick
8 x 50 >80% Effort 1:05, 1:15, 1:25, 1:30, Max :15
2x
4 x 25
25 EZ Tech
25 Scull Min :10
4 x 50
2 Best Score
1 CU + 3rd SMG
1 Best Time Min :15
100
25 Float
50 EZ Tech
25 No Legs, Strong :WFG
400/600 200 Pull Build, Breathe 5 or 7 or 9
200 Swim EZ, Breathe 5, Min Legs, Max DPS
9/12/15 x 100
3 x 100 to Settle on Pace
Usual Interval
Rest of 100s @ Pace (+/-:02)
200
50 Drill/50 EZ Max 3:00
Up to 5 x 100
Survive Fastest Possible Interval
3 x 200 Pace (+/-:05) Min :30
200 Kick Steady Cool Down
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