Leaner Goldilocks

Leaner Goldilocks — One Per-100 Split. A 2800m threshold set — 3×100 punctuated by a 200, 300 and 400, all at CSS. Focus: threshold. Pool: 25 m. Total: 2800 m. About 54 minutes. Blocks: 300m Progressive 300 m zone: GA1 Build over 300m, last 50 brisk.. 200m Pull 200 m zone: GA2 Buoy + paddles, strong catch.. 4 rounds: 50m Build 50 m zone: GA2 Easy to fast..

Rest 20 seconds. Between rounds only; none after the last. Rest 60 seconds. 3 rounds: 100m @ CSS 100 m zone: WA CSS CSS, R15.. Rest 15 seconds. Between rounds only; none after the last. Rest 30 seconds. 200m @ CSS 200 m zone: WA CSS CSS — same per-100 split.. Rest 30 seconds. 3 rounds: 100m @ CSS 100 m zone: WA CSS CSS, R15.. Rest 15 seconds. Between rounds only; none after the last.

Rest 30 seconds. 300m @ CSS 300 m zone: WA CSS CSS — hold the split.. Rest 30 seconds. 3 rounds: 100m @ CSS 100 m zone: WA CSS CSS, R15.. Rest 15 seconds. Between rounds only; none after the last. Rest 30 seconds. 400m @ CSS 400 m zone: WA CSS Final long rep — same split, hold it.. Rest 30 seconds. 300m Cooldown 300 m zone: ReKom Easy mix, slow it down..

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