Workout

3100	50:30:00	
Warm Up 	
300 choice, 100 kick, 100 drill on 10:00	
	
Set	
12 x 50 on :50	
…descend 1 - 3 / 4 - 6 / 7 - 9 / 10 - 12	
	
Set	
20 x 25 choice kick	
…odds on :20 / evens on :40	
…unite America, everyone make the :20	
	
:30	
Set	
300 pull 	
...done gently, correctly and aerobic	
	
Set	
4 rounds	
3 x 100 on 1:20	
…descend 1 - 3	
…rest a minute between rounds