Gold - ANC - Taper

300 rev IM dks REC

12 x 50 on :50 EN2
IMO/fr,bk,fly drill

4 x 200 on 2:45 EN2-EN3+
rotate 50 fly through
any 50 free proceeding fly is also sprint
add 50 fly's as a broken 200, goal is Jr cut.

cool down