WU-3×100 Fr on rest :10
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2 rounds of :
4×25 Fr as 12.5 underwater recovery/12.5 full Freestyle on rest :20
4×50 Fr pull on rest :20
**Focus on feeling the pressure from the catch on the fingertips down the forearm**
Primary
2 rounds of the following-
1×150 Fr at Red/mile pace on rest :30
50 Fr on rest :10 (use this 50 to lengthen out, keeping in mind you only get :10 rest before the next part)
2×100 Fr at Red/mile pace on rest :20
50 Fr on rest :10
3×50 Fr at Red/mile pace on rest :15
50 Fr on rest :10
2×150 as 50 kick/50 pull/50 Fr on rest :30
**Note that there is no additional rest between the second 150 and the beginning of the round outside of the :30…its part of the challenge 🙂
2800 + WD