Full Body Igniter / 1100m

Distance: 1100m Warm Up 300m as *100m Free *50m Kick *50m Free *100m Kick Main 2 x 50m Catch Up on :15 RT *Pause 2 sec between pulls *Pause with hands shoulder width apart (no streamline between pulls) 2 x 100m on :20 RI 1. 50m Back, 50m Free 2. 50m Free, 50m Back 4 x 75m Pull on :20 RI *Desc 25's 1 - 3 Cool Down 200m as *50m K *2 x 50m Swim on :20 RT *50m K