This workout is a little distanced with sprinting to finish it off.
1x400 Warm Up
5x100's build from 75% to 85% effort (set times on :10-:15 rest)
5x200's Pull; odds all out, evens recovery (set times on :10-:15 rest)
8x50's IM Sprint down, easy Free back @1:00/1:15/1:30
4x50's :15 vertical flutter kick, go straight into 50 sprint free @1:30/2:30
1x200 Cool Down
TOTAL YARDAGE: 2,700
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