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
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