Aerobic Workout with Coach Misa – Mon 1/18/21

Warmup:
200 to 300 DPS
4 x 50 slow descend

Main Set – 100s on Shortening Intervals:
6 x 100 on a moderate interval, strong pace
50 to 100 easy

4 x 100 on a challenging interval
50 to 100 easy

2 x 100 on a very challenging interval
100 easy

Extras:
8 x 25 FAST kick, take plenty of rest
200 easy, perfect stroke