Warm-up (500) 300 catch-up 200 pull ...3,5,7,5 cb by 50's Set (600) Pull 2 x 300 r:20 (3cb) 100 EZ Set (1400) 3 rounds 4 x 50's on 1:00 (80%) 100 Moderate 4 x 25 on :40 (90%) 50 EZ Set (300) 3 x 100 choice on 2:00 …25 Sprint/50 ez/25 sprint Cool-down (200) 100 Moderate 100 EZ |