WARM UP (1000 yds / 17 min)

1 x 400
4 x 100 on 1:50 moderate
4 x 50 on 1:00 faster

MAIN SET (1800 yds / 37 min)

Two Rounds
3 x 100 pull on 1:45
4 x 75 kick on 1:50
1 x 300 @200 pace, rest = 1:00
EX. If you 200 time is 2:30, 300 time s/b 3:45
EX. If your 200 time is 2:45, 300 time s/b 4:08
EX. If your 200 time is 3:00, 300 time s/b 4:30

COOL DOWN (400 yds / 8 min)

8 x 50 on 1:00 @60%

Total Yards: 3400

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