4-4-4's:
400 warmup loosen
4x100 warmup loosen
4x50 warmup loosen
(this set will further be referred to as '4-4-4' as in 400, 4x100, 4x50. good longer warmup to get you going when you're more fatigued. all intervals optional...do not push yourself on this.)
2400 - 6x400 on 6:00. Take Heart rate at each set (14-15 beats per 6 seconds)
100 warmdown
total 3500
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