Thursday, August 27th, 2020

Aerobic Capacity Work:

1600 meter interval, no rest, 150 meter sprint

-Rest 5 minutes

1200 meter interval, no rest, 150 meter sprint

-Rest 4 minutes

800 meter interval, no rest, 150 meter sprint

-Rest 3 minutes

400 meter interval, no rest, 150 meter sprint

Total:  4600 meters

-Alternate pace during the 1600, 1200, 800, and 400 meter intervals between 200 meters easy and 200 meters hard.  The core of this workout are the final 150 meters finishing kicks to finish each round.