200 pull
200 kick
100 bk
4 x 25 hard
300 hard @4:30 ... target 4:10 or less
400 pull with ankle band @6:20
500 build in 100s @ 8
500 band round ankles only @ 9mins
400 Every 4th length hard @ 6:15
300 kick @ 6:45
600 Pull & Paddles with band round ankles
200 Cool down
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