WARM UP (1200 yds / Time: 23 minutes)

1 X 200 on 3:10
6 X 100 on 1:40
4 X 100 kick on 2:15

MAIN SET (1600 yds / Time: 34 minutes)

Four rounds–choice
1 X 25 on :45           Round 4: 25 is fast
1 X 50 on 1:00         Round 3: 50 is fast
1 X 75 on 1:30         Round 2: 75 is fast
1 X 100 on 2:00      Round 1: 100 is fast

3 x 200 on 3:00 pull

Bonus Set (600 yds / Time: 15 minutes)
Three rounds–choice
3 X 50 moderate to easy 1:00

1 X 50 on 2:00 @ 100%

WARM DOWN (200 yds / Time: 3:30)

Total yards: 3000- 3600 yds        Time: 30 minutes + 30 seconds

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s