W.U. 300 choice
4 x 50 sw descend 1-4 on :1oR
M.S. "Double up"
50 on 1:00/1:10
100 on 2:00/2:20
150 on 3:00/3:30
200 on 4:00/4:40
250 on 5:00/5:50
300 on 6:00/7:00
350 on 7:00/8:10
400
*Hold same 50 pace throughout entire set!
Cooldown 200-300 ez
(Total 2600m)
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