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

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s