Wednesday, April 23, 2014
Legs
Warmup
12 X 50 K/S, S/K @ 55
12 X 25 variable sprints @ 30
Main Set
1 X 25 sprint kick @ :30
1 X 100 @ 1:30 Kick maintain speed
100 EZ
2 X 25 sprint kick @ :30
1 X 200 @ 3:00 Kick maintain speed
200 EZ
3 X 25 sprint kick @ :30
1 X 300 @ 4:30 Kick maintain speed
300 EZ
4 X 25 sprint kick @ :30
1 X 400 @ 6:00
400 EZ
Get the HR, Tempo, and speed up on the 25's and then extend it into the 100-400's
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