Big Metz /Distance: 5400
Warm Up
400 Choice
6x 100 Odds 50 kick/ 50 swim Even drill/swim by 25
Main Set: 3000
10x 300
4 @ Base Interval of about 30 Sec rest
3 @ About 20 Sec Rest
2 @ About 10 sec Rest
1 @ just make the interval (FPSO)
Main Set 2: 1000
Pull 400-300-200-100 On 10-15 sec rest
Cool Down
400 choice
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