Bring those jump ropes to class this week, its time to practice some rope drills!
Short Interval (Mon 5pm, Tues 10AM): 400m TT, rest 2:00, then 8 x 200m, hold all times within 2-3 seconds, rest 1:30 between each 200m
C2: 500m TT, rest 2:00, then 8 x 250m, hold all times within 2-3 seconds, rest 1:30 between each 200m
Long Interval (Thurs 10AM, Thurs 5PM): 400, Rest 1 Minute, 800, Rest 2 Minutes, 1600, Rest 3 Minutes, 800, Rest 2 Minutes, 400
C2: 500, Rest 1 Minute, 1000, Rest 2 Minutes, 1600, Rest 3 Minutes, 1000, Rest 2 Minutes, 500
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Proximal Endurance 
Brofest with Zane, Coach Chad and I until Heather decided to trot her happy self out in the smoldering heat. Actually I’m glad that she came and she, of course, smoked me like funny smelling cigarette from Willie Nelson. Seriously though, if you skip CFE and don’t go regularly CFE will be very, very hard. Get there. Every week. Twice a week. No excuses.
PRd my 400 by 3 seconds and it literally took almost everything out of me. Horrible times on the 200s. 54, 51, 55, 55, 56, 55, 55, 55. The other 2 both hung around 43-45 the entire time. Amazing job Zane and Heather.
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Good job guys! – Miss you all! – kt
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