Warmup (700) 300 DKS/200 kick choice 4 x 50 on 1:00 Set (600) 12 x 50 …4 on 1:00/4 on :55/4 on :50 …steady pace Set (1700) 300 on 5:00 2 x 50 on 1:00 200 on 3:20 4 x 50 on :55 100 on 1:40 6 x 50 on :50 200 on 3:10 4 x 50 on :55 300 on 4:40 2 x 50 on 1:00 Cool down 200 |