WARM UP (1500 yds / time: 24 min)

Two rounds. Round 1 intervals left, 2 right
1 X 200 on 3:30 / 3:15
1 X 150 on 2:45 / 2:30
3 X 100 on 1:45 / 1:35

1 X 200 kick

MAIN SET ( 1500 yds / time: 30 min)

8 X 100 choice on 2:00
odds: strong–85/90%  evens: easy recovery

4 x 50 on 1:00 Goal: Set a pace for a 500
1 x 500 at your set pace

Bonus Set: Repeat 4 x 50 & 500 with a faster pace

WARM DOWN(200 yds time: 3:30)

Total yards: 3200 for 60 min OR Total yards: 3900 for 72 minutes

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