Warm Up: 1000m
200
|
4*150
|
2*100
|
FR Build
|
50 FR/ST/K
|
IM
|
@ B +10
|
@10-15
|
@10-15
|
Main Set: 2000/2500m
4*
|
4*50
|
200
|
100
|
Interval
|
@ 10-15sec
|
@15sec
|
@B +1min
|
R 1
|
Free
|
Free
|
Kick
|
R 2
|
BR
|
100FR/50BR/FR
|
“
|
R 3
|
BK
|
FR/BK/BR/FR
|
“
|
R 4
|
FL
|
IM
|
“
|
Bonus
|
Pull 3/5/7/9
|
Pull Build
|
50 Few BR/50
Regular
|
No comments:
Post a Comment