Notes
100 warm up
400 technics (one arm, fists)
5x400
100 60%, 100 80%, 100 60%, 100 80% (7'17)
100 85%, 100 80%, 100 70%, 100 60%
400 (don't remember how)
200 70%, 200 80% (6'59)
in the first 100: first 25 fast. In the second 100: second 25 fast... (7'20?)
100 easy
4x (25 very fast, 25 easy)
100 easy