Workout

Warm Up (600) 10 mins
300 choice, 100 kick, 200 drill  

Set (400)
8 x 50 choice kick on 1:15
…small fast tight kicks

Set (300)
6 x 50
…3 on 1:00/3 on 1:10  
…keep steady pace 
..or descend 1 - 3

Set (400)
4 x 100
…#1 on 2:00 1st 25 fast, then cruise
…#2 on 2:15 1st 50 fast, then cruise
…#3 on 2:30 1st 75 fast, then cruise
…#4 all fast (85-90%)

Cool down (15 mins)
OYO