A:
900 choice warm up
3x100 (50 Kick/50 Drill)
8x50 on :45 (descend 1-4/5-8)
Main Set:
*All 100s are Best Average (Strong Effort, w/ same intensity 85-95%)*
5 x 100 on 1:45
500 Pull smooth
4 x 100 on 1:50
400 Pull smooth
3 x 100 on 2:00
300 Pull smooth
2 x 100 on 2:10
200 Pull smooth
100 ALL OUT!
200 cool down
*4700 Total*

B:
600 Choice warm up
3x100 (50 Kick/50 Drill)
8 x 50 on 1:00 (Descend 1-4/5-8)
Main Set:
*All 100s are Best Average (Strong Effort, w/ same intensity 85-95%)*
4 x 100 on 2:00
400 Pull smooth
3 x 100 on 2:10
300 Pull smooth
2 x 100 on 2:20
200 Pull smooth
100 ALL OUT!
200 cool down
*3400 Total*

C:
300 Choice warm up
3x100 (50 Kick/50 Drill)
8 x 50 w/:30 sec rest (Descend 1-4/5-8)
Main Set:
*All 100s are Best Average (Strong Effort, w/ same intensity 85-95%)*
3 x 100 w/:45 rest
300 Pull smooth
2 x 100 w/:60 rest
200 Pull smooth
100 ALL OUT!
200 cool down
*2300 Total*