10 minute warm-up
8 x 75;odds free, evens non-free
10 x 100 odds free on cruise + 15, evens IM on cruise +20
6 x 50 kick
10 x 50 odds NonFree sprint on cruise +5, evens free easy on cruise +30
12 x 25 odds fast, evens easy
10 minute warm-up
8 x 75;odds free, evens non-free
10 x 100 odds free on cruise + 15, evens IM on cruise +20
6 x 50 kick
10 x 50 odds NonFree sprint on cruise +5, evens free easy on cruise +30
12 x 25 odds fast, evens easy