1x10’ relay, I did 2

2x30’ was kinda rough not very steady lol

3x8’ 4’/3’/1’ 24,28,32
Blah I almost quit on the 3rd cuz I didn’t feel good.

10x250 meters, 2’ rest

3x7’, 4’ rest
2/2/2/1, 24,32,34,36 average spm 31

3x15’
5/4/3/2/1 24,26,28,30,32
27 spm
1-3716, 2:01.0
2-3717, 2:01.1
3-3722, 2:00.9

5x3’
2/1 28’/34’
Average 30 spm

3x20’ 3’ rest
18 spm, 2:12.9 for all 3

3x9’ 1’ on 1’ off
Average spm 28
Morning workouts are gonna be the death of me one of these days

4x4’ with 3’ rest

150m, 2’ rest
375m 2’ rest
725, 3’ rest
1250m, 3’ rest
725m, 3’ rest
375m, 3’ res…

3x8’
4’3’1’
24,28,32

3x15’
5’4’3’2’1’ 24,26,28,30,32

Steady state

10x250 meters, 2’ rest

3x9’ 1’ on 32+ 1’ off

35’
4’ at a 20, 1’ at a 24

Feet out steady state

2x15’ 5’ rest.
5’4’3’2’1. 22,24,26,28,30

8x500’

5x3’