WARM-UP (1200 yds)

  • 1 x 400 choice (or whatever you can do in 5 minutes)
  • Vertical Kick at 5:20am: 6 x :40s kick + :20 rest
  • 4 x 200 on 3:30
    Odds pull + Evens – Squeeze Drill (50 abs + 50 shoulders + 50 gluts + 50 everything)

MAIN SET (2000 – 2500 yds)

  • 4 x 500 w/ :30-40s rest was follows
    #1: Broken at each 100 for 10s
    Goal Pace = Kevin – 1:13, Jack – 1:16
  • #2: Broken at 150, 150 , 150 , 50 for 10s
    Goal Pace  Kevin – 1:52, Jack 1:54
  • #3: Broken at 200, 200, 100 for 10s
    Goal Pace  Kevin – 2:27, Jack – 2:32
  • #4: Broken at 250, 250 for 10s
    Goal Pace   Kevin – 3:05,  Jack 3:15
  • Optional: 500 not broken

Cool Down (300 yards)

  • 3 x 100 choice on 1:45

Total Yards: 3500 – 4100

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