W.U.
400/500 SKPDS
6/8 x 50 on 1:00/1:10/ or :15R
as 25 fast/25 ez
M.S.
3 x {4 x 75 @ 1500 pace on :15R
200 steady/strong on 1:00R
lane 1: 2 x through the set; lane 2: 100 instead of 200
400/500 SKPDS
6/8 x 50 on 1:00/1:10/ or :15R
as 25 fast/25 ez
M.S.
3 x {4 x 75 @ 1500 pace on :15R
200 steady/strong on 1:00R
lane 1: 2 x through the set; lane 2: 100 instead of 200
200-300 ez
(Total: 2600m)
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