500 as 150fr/50drill/50kick.
4x100 odds 25F/25E, evens 50build/25bk/25fast on 4 red line rest.
MS: 2 rounds of…
(6x50 on 55 fastest possible average.
2x200 threshold effort on 3 red line rest.
100 easy on 30”rest.)
Race Simulation 5000
900 as 150fr/100drill/50kick.
6x100 odds 25F/25E, evens 50build/25bk/25fast on 1:30.
MS:
8x50 on 50 fastest possible average.
3x200 on 2:40 threshold.
100 easy on 2'.
8x50 on 45 fastest possible average.
2x300 on 4’ threshold.
100 easy on 2'.
8x50 on 40, 45, 50, 55, 55, 50, 45, 40 fastest possible average.
4x150 on 2’.
300 easy perfect technique.
