Jasi Masters

Christoph Bartneck

christoph@bartneck.de

Our Sunday morning program targeted at 60 minutes. The coach was Matt Nash

Warm up

400 Any Easy

2 ×

100 as

25 D FR Any

25 FR

25 D Not FR Any

25 Not FR

First set

2 ×

50 K FR ◔0:20

25 FR ◔0:20 Race Pace

75 D FR Technic

50 K Not FR ◔0:20

25 Not FR ◔0:20 Race Pace

75 D Not FR Technic

Second set

2 ×

200 FR @_3:15

Threshold…Race Pace

3 × @_2:20

150 as

100 D FR Technic

50 FR 70%

4 ×

100 FR @_1:35

5 ×

50 FR @_1:00

100 Any Easy

Third set

4 ×

25 D Any Technic @_0:45

25 Any @_0:45 Race Pace

Warm down

150 Any Easy