1 x 400 (:30 Think smooth, include technique work
1 x 200 (:30 Kick mix easy and fast efforts
1 x 200 (:30 Pull Second half faster than first half
1 x 400 (:30 Think smooth, steady, body position
1 x 200 (:30 Kick mix easy and fast efforts
1 x 200 (:30 Pull Second half faster than first half
1 x 50 (1:00 very easy technique work
4 x 25 (:45 FAST!
1 x 50 (1:00 very easy technique work
1 x 200 (:45 Do as 50 fast + 150 moderate
1 x 200 (:45 Do as 50 moderate + 50 fast + 100 moderate
1 x 200 (:45 Do as 100 moderate + 50 fast + 50 moderate
1 x 200 (:45 Do as 150 moderate + 50 fast
1 x 50 (1:00 very easy technique work
1 x 200 (:45 Do as 50 fast + 150 moderate
1 x 200 (:45 Do as 50 moderate + 50 fast + 100 moderate
1 x 200 (:45 Do as 100 moderate + 50 fast + 50 moderate
1 x 200 (:45 Do as 150 moderate + 50 fast
1 x 100 very easy technique work
3,500 Meters
