RX
200m easy
400m mod
100m easy
200m fast
1:30 rest BT each round only
X 5
4500m
Performance
200m easy
400m mod
100m easy
200m fast
1:30 rest BT each round only
X 4
3600m
Fitness
200m easy
300m mod
100m easy
200m mod
1:30 rest BT each round only
X 4
3200m
