Warm up-
* 6 x 150... last 50 drill @ 2:30
* 200 kick
(1100)
Main-
* 10 x 50 #1-3 @ :55, #4-6 @ :50, #7-9 @ :45 #10 all out
* 4 x 100 @ 1:30 descend 1-4
* 10 x 50 #1-3 @ :55, #4-6 @ :50, #7-9 @ :45 #10 all out
* 1 x 400 Pull Ascend pace by 125s
(1800)
Cool down-
* 200