Active rest during 8 x 250m

8 x 250m w/ 3 min Rest

3 x 20 Min w/ 1 min Rest
Splits: 1st: 2:04.2 @ 18, 2nd: 2:19.3 @18 (Feet Out), 3rd: 2:11.6 @21

2 x 4k w/ 2 Min Rest. @24
(Coach said we were doing 3)

Morning Warm Ups

Hour of Swing

3000m @ 24 w/ 3 Min Rest,
2000m @ 26 w/2 Min Rest,
1000m @ 32

Warm-Up @20

6K Warmup

Failed 6k Redo @ 23

Warm Up. 30 Seconds on 30 Seconds off

Steady State (Sweating) @ 19

5 x 100 m @ 43 w/ 1 Minute Rest

Second 6k of Fall 2017
Failed out after 3000m

@25
Initially a 2x2500 but had back issued going into 2nd piece.

3 x 3k @ 22. 4 Min Rest

Hour of Swing @ 22

2 x 4k @ 26. 6 Min Rest

6k Re-Do

First 6k of Fall 2017

2 x 22 min. 3 min Rest @20

2 x 25 min. 4 min rest @21

Swing @ 18