Focus: Wrists / On deck: Fist push-ups
Warm-up (1600 yds) – TWO ROUNDS

  • 4 x 50 choice on 1:05/1:00
  • 2 x 100 pull on 1:45/1:40
  • 4 x 50 kick on 1:20/1:15
  • 1 x 200 choice on 3:30

Main Set (1550 yds)

Jack/Kevin: 5 x 250 Mixed Speeds on 4:00   (See Pace Chart)
broken at #1: 50, #2: 100, #3 150, #4 200, #5 non-stop

1 x 200 Easy Pull Recovery

1 x 100 easy choice kick

Cool Down (200 yds)

  • 4 x 50 choice on 1:00

Total Yardage: 3350

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