300 (50 FR-50 BK-50 BR)
200 PULL breathe 3-5-7
100 KICK (30 sec fast-30 sec EZ)
8/4 x 50 (25 DRILL FR-stop mid @25 and :10 sec vertical kick-25 IMO)
9/6 x 200 broken (see below) middle 3 IMO
1) 100-rest :15 secs rest inbetween (RI)-100
2) 50-50-50-50 (w/ :10 sec RI)
3) 25-25-25-25-25-25-25-25 (:05 RI)
200 cool down
3000/2200
