600 as 150free/100drill/50kick.
6x50 desc 1-3 on 55-60”.
MS: All on 3 red line rest, move one set to the next without extra rest.
1x350.
2x250 middle 50 back.
3x150 NegSplit and Desc.
4x50 Variable sprint style on 55-60”.
100 w/d
** Variable sprint= #1 25F/25E, #2 25E/25F, #3 build, #4 sprint.
Threshold 5000
900 as 150free/100drill/50kick.
6x100 band + paddles on 1:30.
12x25 odds fast, evens easy on 25/30.
MS: 2 rounds of...
(1x350 on 4:45.
2x250 middle 50 back on 3:30.
3x150 NegSplit and Desc on 2’.
4x50 Variable sprint style on 50")
Round #2 can be with paddles.
200 w/d
** Variable sprint= #1 25F/25E, #2 25E/25F, #3 build, #4 sprint.
