400 w/u as 50free/25 Straight Arm drill or teeter totter drill/25 building speed free.
6x50 desc 1-3 on 55-60.
MS:
2x300 on 3 red line.
3x200 on 3 red line with paddles.
6x100 Desc 1-3, then Ascend (fast to slow) 4-6, chose an interval that gives 3 red line rest on the easy ones.
Threshold 5000
1000 every 4th 50 as 25scull/25choice.
12x25 desc 1-3 on 25.
MS:
3x300 on 4.
9x100 as 2 on 1:20, 1 on 1:15.
3x300 middle 100IM on 4:15
6x150 with paddles on 1:55.
100 w/d.
