2900 Warm Up 300 choice, 100 kick, 100 drill on 10:00 Set 10 x 50 kick …odds choice on 1:05 …evens flutter on :55 Set 8 x 50 …2 on 1:00 / 2 on :55 / 2 on :50 / 2 on :45 Set 3 rounds 3 x 100 on 1:40 1 x 100 on 2:00 1 x 100 on 1:40 …1 - 4 keep steady pace …#5 fast Cool down 200 ez |