Tuesday December 9th… a little bit of speed work.

warmup OYO for 20min – about 800-1000m choice

• 8×25 –  1st 4 fast 15m start… last 4 fast 10 m finish

We will use 4 blocks … last 2 lanes are for active recovery in between.  All choice

• at 4:00 – All out 75 from blocks

• at 4:10 – All out 50 from blocks

• at 4:15 – another all out 50 from blocks

• at 4:20 – All out 25 from blocks

• at 4:25 – another 25

• at 4:30 – another 25

at 4:40

3×400 ascending 7/7:30

2450m