Monday, July 3, 2017
Warm up as needed:
Main Set
9 X 75 @ 60 (sprint 1st 25 of # 3, 6, 9)
6:00 kick (2nd and 5th Minute all out)
6 X 25 @ 60 FAST!!!!
6:00 Kick (2 minute FAST, 1 minute EZ)
9 X 75 @ 60 (sprint last 50 of # 3,6,9)
Notes: you will start and end with 9 minutes of speed control, on an interval that will not let the HR come down. Go right into the 6 minute kicks, recover as you move today. Kick it into gear when asked. Bring it on the 25's in the middle of the set.
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