MS: You are going to run 8x 800 at a Z3 effort-with the active rest (easy jogging) being the same time as it took you to run the 800. For example if it takes you 3:45 to run the 800, then 3:45 is your recovery time.
CD: 10
Comments and Definitions
(*) B.P.A. = Best Possible Average, this will be one benchmark set that you can do once every three weeks. The idea is to record the 8, 100's and average them. Keep the record and you should be slightly faster the next time.
SWIM
Time: 1h 05m
Distance: 2800.00 yards
Speed/Endurance
65
2800
WU: 400
MS: 12x25 on 20" rest - odds are easy (1,3 etc) - the evens (2,4) are fast!
8x100 on 1:30 rest. These are fast and are Best Posible Average*.
(*) B.P.A. = Best Possible Average, this will be one benchmark set that you can do once every three weeks. The idea is to record the 8, 100's and average them. Keep the record and you should be slightly faster the next time.