Workout

Warm-up (600)
400 choice 
4 x 50 drill r:10 
 
Set (600) 
Pull 2 x 300 r:20 (3cb) 
 
Set (1200)
3 rounds 
3 x 50's on 1:30 (80-85%)  
100 Moderate 
4 x 25 SPRINTS on 1:00   
50 EZ 

Set (600)
4 x 100 choice on 2:00
4 x 50 kick on 1:00 
 
Warm-down (200)
100 Moderate 
100 EZ