Warm up (600) 400 CATCH-UP Free 4 x 50 kick on 1:00 Set (1000) 2 rounds 3 x 100 on 1:30 ... descend (-:05) 2 x 75 on 1:00 ...ascend (+:05) 2 x 25 SPRINT on 1:00 Set (2400) 3 rounds 4 x 100 on 1:20 ...descend (-:05) 4 x 75 on :55 ...ascend time (+:05) 4 x 25 SPRINT on 1:00 Cool-down (200) 200 EZ choice |