1. GS work – 25-30 various core, abdominal, isometric and various BB assistance exercises (curls, lateral raises, triceps, shrugs, lunges, etc, etc) 40s on/20s off.
2. Static Flex
3. EZ warm-up with some sprint drills
4. Extensive Tempo – 3x(3x200m) with 60s between reps and 2-3′ between sets.
a. Set one – 35, 33, 31
b. Set two – 34, 32, 30
c. Set three – 30, 31, 30
The 200s felt solid today. 9 of them at that pace is a nice solid workout. Keep in mind that 30s is about 80% for me, so with the rest we are talking about, that is pretty solid running.