Sunday 10/23 Workout

Warm Up

8 x 50 Build +10

(400)

Main Set

Choice of interval and effort

1 x 500

2 x 400

3 x 300

4 x 200

5 x 100

(3500/3900)

Extra

8 x 50 Kick Build +15

1 x 300 Pull breath 3,5,3 by 100

(700/4600)