Warm-up (600) 20 x 50's 4 on 55/4 on 50/4 on 45/4 on 40 Set (1600) 4 rounds 6 x 50’s on 1:00 ...descend 1-3 to ALL OUT 100 easy on 2:00 Set (400) 4 x 100’s on 1:30 ...moderate pull ..3cb Set (300) 12 x 25 on :30 …odd ALL OUT SPRINT …even EZ Cool-down (200) 200 EZ |