This one is a burner. Starting nice, it just gets worse as the kilometres tick over. Once you have reached the last set of 100's, you can see the light after some darkness. The good news? You will feel AMAZING once you have smashed this out!
Warm up as needed. I recommend 400m choice with a few pace changes. Set 1 warms you up pretty well so you are ready to rock and roll by set 2.
9 x 100m 70%; 15 sec rest
9 x 100m
- 1/4/7 70%; 15 sec rest
- 2/3/5/6/8/9 90%; 10 sec rest
- 3 x 100m 70% with paddles; 15 sec rest
- 6 x 25m MAX; 10 sec rest