Track: Wed 9/12/7

Warmup.

3x(2x200). 45 seconds/3 minutes the first two sets, then 45 seconds/4 min rest. Try to maintain the same pace on each one.

4x150. Start halfway around the curve. Walk 50m to the next curve to begin next one. Estimate the stagger if you are not starting in lane one. Timing exact rest is less important here but I suspect 75-90 seconds is appropriate.

6x100. Walk back.

31,31,31,30,30,30, 24, 23, 23, 22

I am always suprised at how messed up I feel no matter the distance or time between reps/sets. With all that time between 200's I really wanted to destroy em and I think I did a good job of doing that. I would have like to bust out a 29,29 to finish and I was kind of suprised to see that I hadn't caught 29 on the last one. My legs felt battered after this, like someone had taken a baseball bat to them. I had no pop left for the 150's. I feel like I should have been cruising in at 20 or 21, but I was staggering in at 23-24, which felt ridiculous. For the 100's dead center of my quads was tight and painful, something I have felt before and Im not worried about. I could accelerate into the 100 but around 35-40 m when I looked to stretch out my stride my quads would start yelping so I worked on my acceleration out of the start and getting up to full speed as quick as possible and then slowing.

Then we did 5 minutes straight of abs.