300, 2 x 100 IM, 3 x 50 descend 12 x 25 on 1:15 1) build 2) 5 and glide/Kick xlr8 3) easy speed from blocks 4) 15/10, 20/5, 25 by round 3 x 50 sprint from the blocks on approx 5:00 2 * 100 sprint from blocks on approx 10 1 x 200 sprint 12 x 25 on 1:15 1) build 2) 5 and glide/Kick xlr8 3) easy speed from blocks 4) 15/10, 20/5, 25 by round 6:00 arrivals 400, 4 x 100, 4 x 50 descend 12 x 25 on 1:15 1) build 2) 5 and glide/Kick xlr8 3) easy speed from blocks 4) 15/10, 20/5, 25 b