1k w/u
2 x 12' - 6'@20,3'@22,3'@24/ 2' rest

1k /wu
3 x 8' (4'@24,2'@26,2'@28; 2'@24,4'@26, 2'@28; 2'@24, 2'@26, 4'@28)
4�…

1k w/u
1' on/1'off (avg 244m on)
c/d

1k w/u
continuous 4', 3', 2', 1' @ 18, 20, 22, 24 spm
c/d

w/u 1k
2' on/2' off x 8 26-30spm
c/d

1k w/u
1', 2', 3', 4',5', 4',3',2',1'on/off
c/d

1k w/u
3 x 12' (3'@20, 4'@22, 5'@24)/3'rest

w/u 2k
2' on/off x 8 26-30

w/u x 5'
4 x 7'/2' rest
1 and 2: 3'@24, 3'@26, 1'@28
3 and 4: 2'@24,2'@26, 2'@…

w/u x 5'
2 x 25' @20-22spm, 3' rest

2k w/u
13 x 20 on/40 sec off
500m c/d

2 x 20', 3' rest
5'@24, 5'@26, 6'@28,2'@30, 2'@32

2k w/u
15 x 30 sec on/off
1k c/c

group work out
w/u 4' x20, x22,x24,x22,x20
3' x 20, x22,x24,x22,x20

w/u
2 x 18' - 6'@24, 4'@26, 3'@28, 3'@30, 2'@32
3' rest, c/d

1' on/off x 10 plus w/u and c/d

5' w/u
18 x 4', 20 x 3', 22 x 2', 24 x 1' 3' rest
20 x 4', 22 x 3', 24 x 2', 26 x 1…

ARC workout

1x - #45; 290 k/yr

single #44; 283 k/yr

w/u 1k
13 x 250m on/20 sec off
c/d

steady state 24spm

1k w/u
10 x 500m/ 30 sec rest
c/d

1k w/u
Tabata intervals 8 rounds 20 on, 10 sec off 3 sets
500m between <2:30 rate
c/d