1 X 400 warm-up
4x25 sprint (:20 sec rest between efforts)
1x100 recover
All with a kickboard
1x25 (sprint)
1x50 (slow/sprint)
1x75 (sprint/slow/sprint)
1x75 (sprint/slow/sprint)
1x50 (slow/sprint)
1x25 (sprint)
1x100 cool down
total - 1000m
1 X 400 warm-up
4x25 sprint (:20 sec rest between efforts)
1x100 recover
All with a kickboard
1x25 (sprint)
1x50 (slow/sprint)
1x75 (sprint/slow/sprint)
1x75 (sprint/slow/sprint)
1x50 (slow/sprint)
1x25 (sprint)
1x100 cool down
total - 1000m
