10:00 Choice Warm Up
Team Talk :WFG
Pre Set
4 x 50 Odds: 25 Side K / 25 CU + FTD
Evens: CU + Min Legs + DPS Reorganize Lanes
10 x 50 Desc 1-5 :55, 1:00, 1:10, 1:20
#4 @ 80%
6 x 50 3 EZ Tech
3 Last 15m Sprint Same as Above
Main Set Might Look Garbled. Find your usual interval group and manually align the single digit number to your column. These are the number of hundreds that you do at each interval+action.
100s: All interval groups unlocked. Fine-tune “usual interval”
Interval Action ~2:30 ~2:15 ~2:00 ~1:50 ~1:35
+:05 3 to Find Pace. Hold tight 6 8 10 12 12
+:10 Strong. Pull or Min Legs 2 3 3 3 3
:00 Evaluate GP 8 8 8 8 8
+:10 Strong. Pull or Min Legs 2 3 3 3 3
+:10 Desc 1-5. #2@ Held Pace 5 5 5 5 5
+:10 Strong. Pull or Min Legs 2 3 3 3 3
-:05 or -:10 Survive. 3 3 4 5 4
200 Super EZ Choice :WFG
200 @ +/-:02 Pace :00
200/400 Best Possible Time Cool Down
.
