3,200 yards

Warm Up =1600
200 choice
150 kick
200 kick/drill by 50s
4 x 100 on 1:50
2 x 75 kick on 1:45
3 x 150 on 2:20
2 x 75 kick on 1:45


Main Set:

7 x 200 on 3:15 descend

200 cool down