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)