2,800 yards

Warm Up:

3x200 First 50 of each DRILL


Main Set 1

(all 3x through)

300 on 5:00
200 on 3:15    
100 on 1:30

easy 50

Main Set 2

6x50 Kick decending 1-3
1 on 1:10
2 on 1:05  x2
3 on 1:00

100 Warm Down