Monday, 9/21/15

WARM UP (1100 yds / 20 min)

1 x 400

2 x 100 on 1:45

2 x 100 on 1:40

6 x 50 on :55

Think about setting a 200 pace during your 50s

MAIN SET (1700 yds / 28 min)

Two Rounds – Left interval for 1st round

3 x 200 on 3:20/3:10

1 x 100 kick on 2:30/2:20

1 x 150 pull build on 1:45/1:40

COOL DOWN (500 yds / 12 min)

6 x 50 kick on 1:20

2 x 100 EZ on 1:50

Total Yards: 3300