400 choice

2:00 rest

12x 50 @ :50 - 4x K D, 4x K S, 4x D S

4x 100 @ 1:45 - kick w/board - cycle 25 fast

2:00 rest

4x

{4x 25 @ :30 - variable sprint

{4x 50 @ 1:00 pace

{3x 25 @ :30 - descend

{3x 50 @ 1:00 pace

{2x 25 @ :30 - FAST

{125 @ 2:00 ez