Warm Up:
1000 Choice
Main:
*Note: Negative Split means to ensure that the second half of the distance is FASTER than the first.*
3 rounds of the following:
2 x 100 FR @ 100P+20
1 x 100 FR Negative Split @ 100P+20
2 x 100 FR Fast @ 100P+20
100 Easy
3 rounds of the following:
1 x 100 FR @ 100P+10
1 x 100 FR Negative Split @ 100P+10
1 x 100 FR Fast @ 100P+10
Cool Down:
200 Choice
Total Yardage: 3700