Tuesday, August 12, 2014

Tuesday, August 12, 2014

Fast-EZ

Warmup: 400 + 4 X 100 alt. K/S, D/S + 4 X 50 variable sprints

Main Set:

6 X 25 @ 30 FAST

1 X 150 EZ @ 2:30

3 X 50 @ 40 FAST

1 X 150 EZ @ 2:30

2 X 75 @ 60 FAST

1 X 300 EZ @ 5:00

1 X 150 @ 2:00 FAST

1 X 300 EZ @ 5:00

2 X 75 @ 60 FAST

1 X 150 EZ @ 2:30

3 X 50 @ 40 FAST

1 X 150 EZ @ 2:30

6 X 25 @ 30 FAST

Notes: classic pyramid pattern, make the Fast, very Fast, HR 30+, make the EZ, very EZ, make a note of how far your HR comes down.  The more fit you are the more it will come down.  Ideally, you want it coming down beloww 22.