600 as 150fr/75dr/50kick/25sprint. Build free through w/u.
MS: 2 rounds of...
300 broken 10" at the 100, 15"@200, 20" after the 300- get out speed.
300-200-100 middle of race pace on 3 red line rest.
100 very easy.)
Race Simulation 5100
900 as 150fr/100dr/50kick. Build free through w/u.
2 rounds of...
(3x100 band only on 1:35.
4x50 variable sprints on 50).
MS: 2 rounds of...
400 broken 5" at the 100, 10"@200, 15"@300- get out speed, on 6'.
400-300-200-100 threshold on 1:20 base.
200 very easy.)
** variable sprint = #1 25f/25e, #2 25e/25f, #3 build, #4 all fast.
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