400 25 free/25 no free
@ 5:20/5:40
12 x 100 no free descend 1-4 to best 100 + 10 seconds
@ 1:25/1:30
6 x 50 kick @ :55
#1 - 25 fast/25 ez
#2 - 25 ez/25 fast
#3 - all fast
400 same
12 x 75 no free descend 1-4 to best 100 - 7 seconds
@ 1:05/1:10
6 x 50 same
400 same
12 x 50 no free descend 1-4 to 1/2 of best 100 +2 seconds @ :45
6 x 50 same
400 same
12 x 25 no free RACE!!! @ :30
6 x 50 same
