800 SKPS 12 * 50 1 on :40 2 on :55 1 on :35 2 on :55 400 choice two heats of 10 * 100 test set (200 choice in between heats) Previous...

300 2 * 100 4 * 50 1) 15-25-10, 2) 15-25-10 5 * 50 on :40 (or 50), 50,60, 70, 80 12 * 50 on 50 or 55 recovery 2 * 25 15-10 5 * 50 on :40...

400 choice 4 * 100 descend 200 choice 4 * 25 on 1:00 (15 sprint 10 long) 10 * 100 (pace plus faster time plus slowest time) 200 Choice 4...