Wed Oct 12 5-6:30 (sprint or distance) + kick

twice thru

300 Pull – other equipment optional middle 100 PBL 200 Kick “-“ 100 IM 2 * 25 15/10 4 * vertical kick 5s on/10s off - 35 minutes

Then choice of

30 * 75 - choice 10, 8, 6, 4, 2 on fpp – :30s rest between rounds (35 minutes) 200 off last 15 minutes 10 * 75 kick 4 on fpp +10, 4 on fpp+5, 2 on fpp

or

4 * 25 or speed drills on 1:00 200 very long on 4:00 8 * 25 sprint on :35 150 very long on 5:00 8 * 25 sprint on :30 100 very long on 6:00 8 * 25 sprint on :25 with fins

last 25 minutes

18 * 75 kick 6 on fpp + 10, 9 on fpp + 5, 3 on fpp