Thursday Jan 29

kennethjohnanderso
20 hours ago
1 min read

300, 2 x 100 IM, 3 x 50 descend

12 x 25 on 1:15

1) build

2) 5 and glide/Kick xlr8

3) easy speed from blocks

4) 15/10, 20/5, 25 by round

3 x 50 sprint from the blocks on approx 5:00

2 * 100 sprint from blocks on approx 10

1 x 200 sprint

12 x 25 on 1:15

1) build

2) 5 and glide/Kick xlr8

3) easy speed from blocks

4) 15/10, 20/5, 25 by round

6:00 arrivals

400, 4 x 100, 4 x 50 descend

12 x 25 on 1:15

1) build

2) 5 and glide/Kick xlr8

3) easy speed from blocks

4) 15/10, 20/5, 25 by round

2 x 50, 2 x 25 sprint

4 x 100 1-3 descend to 400 pace, #4 hold

3 x 50 @ 200 pace

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