Workout

Warm Up (600)
12x 50’s on :50

Set (900)
6 x 150  
..rest 20 sec.
…d1-3

Set (500)
Kick  5 x 100 
…last 25 FAST kick
…rest 20 sec.

Set (250) 
10 x 25 Sprint 
…rest 20 sec.

Set (450)
Pull 3 x 150  
…rest 20 sec.

Set (300)
6 x 50 Sprint  
…rest 20 sec.

Warm-down
200 Easy