WARM UP (1200 yds / 19 min)

Two Rounds. Left intervals for 1st round
1 x 200 on 3:30 / 3:20
4 x 100 on 1:50 / 1:40

MAIN SET (1800 yds / 36 min)

4 x (4 x 50 on 1:10)
#1: kick
#2 + #3: moderate
#4: fast
5 x 200 pull on 3:15
Negative split each 200

COOL DOWN (400 yds / 8 min)

4 x 100 easy on 2:00

Total Yards: 3400

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