Tuesday, August 26, 2014
Fast-EZ
Warmup 400 + 4 X 100 K/S, D/S, + 4 X 50 variable sprints
Main Set
6 X 50 @ 60 1st 15M FAST
6 X 75 @ 90 1st 25 FAST
12 X 25 FAST @ 30
12 X 25 EZ @ 30
6 X 75 @ 90 last 25 FAST
6 X 50 @ 60 build last 25 so last 12 1/2 is FAST,
Notes: Work on leaving the wall on the first 50's, extend the speed to the 25 on the 75's, you should have plenty of recovery to maintain speed. 6 minutes of speed in the middle followed by 6 minutes to recover, then work on finishing.
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