400Ch
200kick
400pull

12 x 75 1:25 k/dr/sw  atleast 1 each stk

Desc as efforts get shorter
300fr 4:15
300im 4:45
2 x 200fr 2:50
2 x 200im 3:10
4 x 100fr 1:25
4 x 100im 1:35
8 x 50 fr :45
8 x 50 imo :50

3x (interval by rd)
4 x 75 pull 1:10, 1:05, 1:00
4 x 50 kick :60, :55, :50
:60 between rd