Workout

Warm up (600)
200 long and easy
2 x100 drill
2 x 50 kick

Set (600)
4 rounds 
 2 x 25 build
 2 x 25 1/2 hard / 1/2 EZ
 2 x 25 hard /EZ

Set (2000)
2 x 150 on  2:15
3 rounds
100 1:30
50  :45

2 x 100 on 1:30
3 rounds
100 1:25
50  :50

2 x 75 on 1:15
3 rounds
100 1:20
50  :55

Cool down (200)
EZ 200