Workout

Warm-up (600)
100 drill, 100 kick 
200 drill, 200 kick 

Set (600)
3 x 200 pull on 3:00 

Set (1600)
4 rounds- 
4 x 100's on 1:30 
1-3 moderate, 4-hard 
extra 30 sec. between rounds 

Set (500)
8 x 50's kick on 1:05
T-100-K 

Cool-down 
100 moderate 
100 EZ