do a 500-800 warmup
meat n taters!
7x100 on t+15
7x50 on t+15
easy 50 back to start end
5x100 on t+10
5x100 on t+10
easy 50 back to start end
3x100 on t
3x50 on t
easy 50 back to start end
1x100 FAST
1x50 off the blocks
fyi...T == your fast interval
so as an example if T is 1:15 then T+15 is 1:30 and T+10 is 1:25