4200yds Gordo's workout again. I like this one, before you know it you have some big yards in and it doesn't drag on and on. Most of the 100's I came in at 1:35, I was pretty gassed at the end.
1000 warm up (500S,200K,300S)
500 (8:56) :30 RI
5X100 fast :20 RI
400 (7:00)
4X100 fast
300 (5:07)
3X100 fast
200 (3:25)
2X100 fast
100 (1:41)
100 fast
200 cool down
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