Mon Dec 30 - practice 6

10 min warmup - at least 500m

6 * 50 1 fast, 5 long on 1:05

300 Strong - maintain SC and speed in and out of walls on 6:00

6 * 50 1 fast, 2 long on 1:10

300 include 250 strong

6 * 50 1 fast, 1 long on 1:15

300 include 200 strong

6 * 50 2 fast, 1 long on 1:20

300 include 150 strong

6 * 50 3 fast, 1 long, 2 fast 1:25

300 include 100 strong

6 * 50 fast on 1:30

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