Warm-up (600) 400 choice 4 x 50 drill r:10 Set (600) Pull 2 x 300 r:20 (3cb) Set (1200) 3 rounds 3 x 50's on 1:30 (80-85%) 100 Moderate 4 x 25 SPRINTS on 1:00 50 EZ Set (600) 4 x 100 choice on 2:00 4 x 50 kick on 1:00 Warm-down (200) 100 Moderate 100 EZ |