Warm-up (600) 12 x 50's on :50 Set (600) 4 rounds 50 kick 1:00 100 build on 1:30 Set (2000) 500 pace on 6:40 1 x 150 on 2:15 ...d1-2 400 pace on 5:20 2 x 100 on 1:30 ...d1-2 300 pace on 4:00 4 x 75 on 1:00 ...d1-2 Cool-down (300) 100 kick 200 EZ choice |