400 every 4th 50 choice.
4x50 minipower rack.
MS: 2 rounds of...
(4x50 get out speed on 50, 55, 60, 60.
250 middle of race pace on 3 red line rest.
200 on 3 red line rest.
150 on 3 red line rest.
200 VERY easy recovery.)
** On 2nd round, the 50's reverse the interval to 60, 60, 55, 50. Sorry!
** minipower rack= #1 12.5fast, #2 25f, #3 37.5fast, #4 50fast
Race Simulation 5050
800 every 4th 50 choice.
6x100 band + paddles on 1:35.
8x50 minipower rack on 50.
100 easy.
MS: 3 rounds of...
(5x50 get out speed on 40, 45, 50, 55, 60.
250 on 3:20.
200 on 2:40.
150 on 2’.
200 VERY easy recovery.)
** On 2nd round, the 50's reverse the interval to 60, 55, 50, 45, 40. Sorry!
** minipower rack= #1 12.5fast, #2 25f, #3 37.5fast, #4 50fast
