3,500 yards


Warm-up:

300 choice
8 x 50, 2 x (:55, :50, :45, :40)

Main set:

4 x 3 x 200; Round 1:  3 x 3:00
             Round 2:  3:00, 3:00, 2:40
             Round 3:  3:00, 2:40, 2:40
             Round 4:  2:40, 2:40, 2:40

Rest extra :30 between rounds

6x50 kick; 2 ez, 1 hard x 1:10