Warm Up (300) 5 mins Set (600) 4x100 free on 1:30 ...build 2x100 kick on 2:00 Set (600) 4x25 HARD kick :30 4x25 breath control :30 3x100 d1-3 1:20 2x50 ascending Set (1300) Pull 2 x 500 on 6:30 ...D1-2 1x200 on 3:00 ...neg split 1 minute break 1x100 ...ALL OUT Cool-down (200) 200 ez choice |