Warmup: 1000 straight, nice and easy with every 4th length as a drill.
Main Set:
8x100 on 10s rest, sprinting every 4th
6x100 on 15s rest sprinting every 3rd
4x100 on 20s rest sprinting every other
2x100 on 30s rest sprinting every time.
Cool down:
200 easy
Total: 3200
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