RFSH 7.5

1 x 1000 meters (sub 4:00)

Rest 4 minutes

1 x 600 meters (sub 2:25) LT = 2:31

Rest 3 minutes

1 x 300 meters (sub 1:05)

Rest 4 minutes

4 x 150 meter strides every 3 minutes @ 75%

3:56

2:23

1:03

*107 heat index and some wind

Sprints, in yards:  

Accel 10, Sprint 10 x 2

Accel 10, Sprint 20 x 2

Accel 10, Sprint 30 x 1