Notes
Warmup:
8x25 = 200yd
Drills:
150 (25 K/D/S + 25 K/D/S) = 150yd
Sprint:
8x25 = 200yd
Timed:
6x (75 choice w/0:10 rest + 125 recovery) = 1200yd
My times ranged from 1:12 to 1:25ish on the 75 sets...finished with a 1:12 on my final set (best time of the 6)
Cooldown:
4x25 = 100yd