WARM UP (1300yds time = 27 minutes)
- 1 X 200 on 3:30
- 2 X 100 on 1:50
- 8 X 50 kick on 1:10
- 1 X 200 on 3:20
- 3 X 100 on 1:40
MAIN SET (1400yds time = 28 minutes)
Three rounds—choice
3 X 50 moderate 1:00
1 X 100 @ 100% 3:00
One round
1 X 300 on 5:00 / 4:45
1 X 200 on 3:20 / 3:10
1 X 100 on 1:40 / 1:35
1 x 50 on 1:00 /
Bonus set – Repeat this set with second set of time intervals
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