1 x 500 (:30 Pull 50 mod, 50 faster, hold same stroke count
1 x 400 (:30 Kick, very fast last 25 of each 100
1 x 300 (:30 Very easy technique work
1 x 200 (:30 50 Fast, 50 Very easy technique work
1 x 400 (:45 Moderate effort
4 x 75 (:45 Faster effort
1 x 400 (:45 Moderate effort
4 x 75 (:45 Faster effort
1 x 400 (:45 Moderate effort
4 x 75 (:45 Faster effort
1 x 400 (:45 Moderate effort
4 x 75 (:45 Faster effort
1 x 100 Very easy technique work
4,900 Meters
