Happy New Year

A:

500 choice warm up.

6 x 50 @ :50 (25 easy, 25 build to fast).

3 x 300 w/:20 rest (descend your time from 1-3).

6 x 50 @ 1:05 (25 non-free, 25 build to fast).

5 x 200 pull @ 3:20 (100 easy, 100 strong).

6 x 50 kick @ 1:15 (25 easy, 25 sprint).

200 choice cool down.

*3500 total*

B:

300 choice warm up.

4 x 50 @ 1:00 (25 easy, 25 build to fast).

3 x 300 w/:20 rest (descend your time from 1-3).

4 x 50 @ 1:15 (25 non-free, 25 build to fast).

4 x 200 pull @ 3:45 (100 easy, 100 strong).

4 x 50 kick @ 1:30 (25 easy, 25 sprint).

100 choice cool down.

*2700 total*

C:

300 choice warm up.

4 x 50 w/:10 rest (25 easy, 25 build to fast).

3 x 200 w/:20 rest (descend your time from 1-3).

4 x 50 w/:10 rest (25 non-free, 25 build to fast).

3 x 200 pull w/:20 rest (100 easy, 100 strong).

100 choice cool down.

*2000 total*