Warm-up: 5x100 free 1:30 interval

Kick-set: 6x125 2:20 interval

Pull-set: 6x200 2:30 interval

Main-set: 1x500 2x400 3x300 3x300 4x200 5x100 All fast but paced

Cool-down: 300 easy

Total yards = 9750