3,000 yards

Warm Up

300 choice
150 kick
200 kick/drill by 50s
4 x 100 on 1:50
100 kick
3 x 150 on 2:30
100 kick

 

Main Set:

1 x 300 on 5:00 (1:40) 4:30 (1:30) 4:00 (1:20)
100 kick

2 x 200 on 3:20 (1:40) 3:00 (1:30) 2:40 (1:20)
100 kick

3 x 100 on 1:40 1:30 1:20
100 kick

300 cool down