Morning Run drills and speed work
10 min warm up
20 min misc drills; High knees, A$$ Kickers, Bounds, Side Strides, Strides, Hands in the Air and High Knee Skips
5 min warm up
4 x 800s 7:00 pace; 3 min floats 9:30 pace
10 min cool down
There is something cool about doing run drills in an empty gym parking lot, before dawn in the pouring rain.
1 hr 10 mins - 5 miles excluding drills
Moved right along to the pool
5 x 500's - 9:15s w/ 30 rests
50 min swim = 2500 yards
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