Warm-up:

300 Choice/200 Pull/100 Drill

6 x 50 (on 1:10-1:20)

-50 Kick/50 Drill/50 Build

A: Main Set

6x 150 on 3:00

[50 Ascend/50 Fast/50 Ez]

B: Main Set

6 x 100 on 2:15

[25 mod/50 Fast/25 ez]

4 x [100 mod (10 sec rest) 50 FAST (15 sec rest)]

150 ez warm-down