Workout

Warm up  (600)

600 choice



Set (600)

3 x

100 Build       1:40   1:50

2 x 50 descend   :45    :50



Set ( 1500)

3 x 200  3:00-2:45-2:30       4:00-3:45-3:30

3 x 150  2:10-2:00-1:50       3:00-2;:50-2:40

3 x 100  1:20-1:15-1:10        1:50-1;45-1:40

3 x 50    :45-:40-:35          :60-:55-:50

continuous. No extra rest between mini sets



Set (400)

Kick

2 x

100 cruise    2:00

4 x 25 fast  :30



Warm down (200)

200 Easy