Tuesday September 28 2005-5D 7:30-9:30 AM


  2004 Some distance with your distance 3:15-5:15 PM




1 x 800 11:00 alternate breathe 800 800 11:00 11:00

2 x 400 5:20 even pace 800 1600 10:40 21:40

4 x 200 2:40 change your hard 50 800 2400 10:40 32:20

8 x 100 1:20 descend 1-2 x 4 800 3200 10:40 45:20





1 x 150 5:00 kick 150 3350 5:00 50:20





1 x 800 10:40 descend 200's  1-4 800 4150 10:40 1:01:00

2 x 400 4:50 build 100's 800 4950 9:40 1:10:40

1 x 150 3:00 kick 150 5100 3:00 1:13:40





4 x 200 2:30 even split 800 5900 10:00 1:23:40

8 x 100 1:15 descend 1-4 & 5-8 800 6700 10:00 1:33:40

1:00 rest


1 x 100
social kick 100 6800 1:00 1:53:30

1 x 300
down - stretch - alternate - few strokes 300 7100