10 minute warm-up
300 every 3rd non-free, 200 reverse IM, 100 build
6 x 150 or 100: 2 rounds cruise +10, cruise +5, cruise
6 x 50 kick
100 build
2 – 4 x 200 pull
4 x 50 start fast, slow down
10 minute warm-up
300 every 3rd non-free, 200 reverse IM, 100 build
6 x 150 or 100: 2 rounds cruise +10, cruise +5, cruise
6 x 50 kick
100 build
2 – 4 x 200 pull
4 x 50 start fast, slow down