A:
500 Choice warm up
10x50 @ :60 (kick/drill by 25)
6x50 @ :60 (descend 1-3 and 4-6)
3x200 @ 3:45 (150 free/50 non free)
3x200 @ 3:30 (strong pull)
3x200 @ 3:30 (negative split @ 100 wall)
6x25 @ :35 EZ drill
3x150 w/ :20sr (3/5/7 BP by 50)
100 Cool Down
Total *3800
B:
500 Choice warm up
8x50 w/ :15sr (kick/drill by 25)
6x50 w/ :20sr (descend 1-3 and 4-6)
2x200 w/ :20sr (150 free/50 non free)
2x200 w/ :20sr (negative split @ 100 wall)
8x25 @ :45 EZ drill
100 cool down
Total *2700
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