Long Step Down Intervals 6,5,4,3,2,1 Minute Efforts, 2-1 Minutes float recovery ; Steve 5 x 100m (16sec),1x500m(1:34)

Another pre-dawn set on the beach at dead low tide. Today done as long Step Down Intervals. The set: 4km warm up, 6,5,4,3,2,1minute efforts with 2 minutes float recovery, reducing to 1 minute recovery for the final three efforts. Long warm down. Next Set Tomorrow, short intervals. In Canberra Steve ran a short set of 5 x 100m in 16 seconds, 1 x 500m in 1:34.

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