Drill set:
1 x 300 every 3rd length non-free
1 x 100 zipper drill, swim by 25s
1 x 100 finger-tip drill, swim by 25s
1 x 100 catch-up drill, swim by 25s
600
Main set:
1 x 400 negative split
2 x 300 +15 descend
3 x 200 +10 build
4 x 100 +30 uptempo
2000/2600
Dessert:
8 x 50 +15 non-free uptempo/free easy
4 x 75 +15 50 easy/25 fast
1 x 200 cool down
900/3700
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