Notes
1 200 Warmup
1 200 Kick
1 200 Pull
1 200 Kick
1 400 T-pace
3 200 Faster than 400
6 100 Faster than 200
10 50 Faster than 100
1 100 Easy
1 300 T-pace
3 150 Faster than 300
4 100 Faster than 150
8 50 Faster than 100
1 100 Easy
1 200 T-pace
4 100 Faster than 200
4 50 Faster than 100
8 25 :30 Leave Interval
1 50 Easy
Planned to do 6000 but ran out of time before the Aqua Bitches showed up. ;)