How Top Pros get that Extra 1%
Total Distance: 5000
Warm Up
200 Easy
4x 100 as drill/ kick (2 free/ 2 non free)
2x 300 25 no Breath 75 kick
4x50 25 Build/ 25 Fast
Main Set 2x
3x 400 on 30-40” sec rest
1 smooth
2 medium
1 Hard
Bonus Set
5x 200 Pull
Warm Down
200
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