Saturday January 24th, 2015 … It’s your choice

600 s/k/p/s

Choose 1 of the following:

7×400 on 7:30  2800 m takes 52.5 min

• 1-3 descend to p400 + 30

• 4  faster than #3

• 5 smooth pull

• 6 broken add up – 10 sec at each 100 … subtract :30 from time  add up within 10 sec of pb

• 7 ez

OR

32×100 3200 m takes 52 min

• 1 on 1:30

• 1 on 2

• 1 on 1:40

• 1 on 1:50

OR 

60×50 on :50 – 3000 m takes 50 min

Relay takeovers

3400-3800 m