3,000 yards

Warm Up

200 choice
100 kick
200 drill


Main Set: 

3 x 100 on 1:50
100 kick on 2:30

3 x 100 on 1:40
100 kick on 2:30

3x 100 on 1:30
100 kick on 2:30

5 x 200 on 3:00

300 cool down