Workout Detail: The core of this workout is the 150s. The 150s will have an perceived exertion of 88-90, 90-92, 92-95, & 95-98%. These will be flying start intervals - meaning that the interval will start 50m prior (acceleration) to the actual 150m starting line. I want you hitting the starting line at your perceived exertion speed. The 150s are controlled intervals so that you retain your form.
Workout Pacing: The first 300 in each round will be at a controlled pace. You will be free to fly on your second 300. I will provide each athlete target times for each 300.