Warm-up (600) 12 x 50's on :50 Set (1000) 2 rounds 3 x 150 build on 2:15 ...descend 1-3 50 easy on 2:00 Set (1400) 4 rounds 3 x 100 on 1:30/1:20/1:10 ...hold solid, fast on #3 50 easy on 2:00 Cool-down (400) 200 Kick 200 EZ