Workout for Wednesday, February 7, 2018

Wednesday, February 7, 2018

Old school backwards descending 500s, with Chris, Ryan and Tina

 

warm up:

600 choice

(600/600)

 

drill set:

6×100

odds:  kick

evens:  single arm and/or rhythm drill

4×100 free on cruise

(1000/1600)

 

main set:

4×500

#1 on cruise+45 sec

#2 on cruise+30 sec

#3 on cruise+15 sec

#4 on cruise

Remember what we mean by your cruise pace.  If you’re in the right lane, you can hold a pace of 5-10 sec per 100 under your interval all day long.  That means somewhere around 65-70% level of effort.  The idea on this set is to hold the same time/pace on all of the 500s.  Specifically, you should target that 5-10 seconds per 100 under your cruise interval.  Think of it this way–try to keep up with the lane one up from you.

(2000/3600)

 

last set:

4×50 on cruise+10 sec, ascend 1-4

(200/3800)

 

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