May 16 Workout (Group 1)
Warm up:
- 400m steady
Build set:
- 100m kick
- 300m pull
- 100m kick
Main set :
- 800m (150m at base effort / 50m at tempo) + 60s RI
- 600m (100m at base effort / 50m at tempo) + 45s RI
- 400m (50m at base effort / 50m at tempo) + 30s RI
- 200m (25m at base effort / 75m at tempo)
Warm down:
- 300m choice
3200m total