Warm up (600) 600 Choice 4 x 200 3:00 3:15 3:30 4:00 #1 last 50 Fast #2 3rd 50 Fast #3 2nd 50 Fast #4 1st 50 Fast Set (300) Kick 300 choice Build by 50's Set (500) 10 x 50 1:10 or 1:20 2 Rounds #1 12 1/2 fast #2 25 fast #3 37 1/2 fast #4 50 fast #5 cruise Set (600) Pull 4 x 150 50 Strong-50 Cruise-50 fast 2:30 or 3:00 Set (600) 2 Rounds 100 build 1:45 or 2:00 2 x 50 #1 cruise #2 Fast 1:00 or 1:10 100 IM cruise 2:00 2:30 Cool down (200) 200 Choice |