A little bit longer now… Jan 6th am.

9:45-11:30

3x thru

• 500 smooth descend- cruise, smooth, strong 7:30/8:20

• 100 at p400 2:00

100 ez back 3:00

3x thru

• 400 smooth descend to p400 +45.+35,+25 on  6:20/7:00

• 100 at p400 2:00

100 ez back 3:00

3x thru (only 2x thru if on pace #2… skip #1)

• 300 smooth descend to p400 on #3 by 7.5sec on 5:00/5:30

• 100 at p400 2:00

100 ez back 3:00

continuous tiger sprint relay 10 min (2-3 each)

ez 200

5100m or 4700m

Pace 1 5:20 or better 400