Notes
So this was another tough work out, the intervals where what killed me everything else was chump change but I gave them my all and really tried to push. At the end when I hit stop on my watch 1:00:00 couldn't never do that again for a million dollars.
Warm -Up 7 Laps
Drill 4 laps
Threshold intyervals 5x200 w/ 20-sec rest 8/10 effort
Sprints 4x50 w/ 20-sec rest 10/10 effort
kicks -4 laps
cool down - 7 laps