Workout

Warm-up (300)
300 choice

Set (600)
Pull 4 x 150 on 2:30
...odd fr/bk/fr
...even fr/br/fr

Set (2100)
3 rounds
1 x 100 moderate on 2:00
4 x 50’s on 1:00
...descend 1-4
4 x 100 strong
R1 1:20
R2 1:30
R3 1:15

Set (400)
2 x 200 pull on 3:00
…neg spit

Cool-down (100)
EZ 100