3,000 yards


Warm-up:

300 choice
2 x 150 on 2:00
2 x 150 on 1:50
100 kick

Main Set: 

2 x 150 on 1:50 
2 x 150 on 1:40
100 kick

200 kick/drill by 50s
400 pace
200 pace

4 x 200 on 3:00 descending