8x125
4x through
Free
Kick
Free
Choice
Prep. 1
2x through
6x50 (25 Fingertip drag / 25 fist) on :50 or :15 rest
4x25 perfect technique on :35
Main
600 (50 Free, 50 Drill (25 fingertip drag/ 25 fist), 50 kick) x 4
300 Pull Easy
**Notes: Today's focus is freestyle technique with active recovery.
For shorter workout do 300 instead of 600
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