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An abundance of information exists for endurance athletes; sometimes too much. It can become quite difficult to figure out exactly what you should and shouldn’t do in training because many sources have conflicting information. Below are some of the myths that seem to be perpetuated over and over again, even though the scientific research doesn’t back them up.

1. There’s no point in doing high-intensity workouts if you’re training for a long-distance event, like a marathon, since you’ll never be going that hard during the event.
No matter what event you are training for, it’s useful to change up the intensity of your workouts to make sure you work all your physiological systems, as well as to prevent physical and mental staleness. Research has shown that athletes who perform sprint workouts were able to improve their longer-term endurance performance. That doesn’t mean that you do high-intensity intervals, like sprints or hill repeats, all the time, but adding them to your total training mix will make you a better athlete.

2. If you want to lose weight, go out and ride or run for long periods of time without eating. If you train in the morning, don’t eat beforehand.
No, no, no, no, no. Your body needs fuel in order to perform at its best. If you try to train without sufficient fuel stores, not only will you wear yourself out in the long run, but your immediate workout will have only a fraction of the quality it should have. Consume gels, sports drinks and/or bars to maintain a steady supply of carbohydrate during your workout. Make sure you also take advantage of recovery nutrition, like the POWERBAR® RECOVERY shake, within 30 minutes of the end of your training bout; this will maximize those glycogen stores so you can come back and train hard the next day.

If you train in the morning, have something to eat before you start out. Your body burns through glycogen while you are sleeping; and your training will suffer from reduced fuel stores in the morning if you don’t refuel. If your body doesn’t tolerate solid foods before early-morning workouts, have a sports drink.

If you are trying to lose weight, think about cutting calories at times away from your training, not near to or during it.

3. Losing weight will always improve your performance.
While a light, lean body is certainly a benefit for endurance events, don’t overdo it. Just because someone else can perform effectively at a given weight doesn’t mean you should be at that same weight. If you’re trying to lose weight, do it slowly and gradually so that you can continue to fuel your body sufficiently to support your training. If your weight is going down, but your power output and performance are diminishing as well, you may very well be too lean for your own good.

4. When doing strength training, always do lots of repetitions so that you don’t bulk up.
In order to reap the most gains from a strength training program, you need to lift a significant amount of weight in a relatively short period of time. After you have done a few weeks of light weight, moderate repetitions (i.e. 12–15 reps) to allow your tendons, ligaments, and muscles to adapt to the rigors of strength training, you will need to raise the amount of weight and lower the number of repetitions in order to maximize your strength gains. Don’t worry; unless you’re spending 5 days a week, 4+ hours in the gym (and you shouldn’t be, if you’re an endurance athlete), you won’t get “muscle-bound!”

5. To really be competitive, you need to train more than 15 hours a week.
If this were the case, there would be very few competitive athletes over the age of 30. Let’s face it, with work, family, and other obligations we contend with as we get older, it can be difficult to find many hours of training time during the week. But that’s okay, because you can still train effectively with limited time.

With fewer hours available to work out, establishing a structured training program becomes of paramount importance. Figure out how many hours and days you can train, and then set specific goals for each training day (e.g. lactate threshold workouts, sprint intervals). Then be consistent with that schedule. Not only will you continue to get stronger and faster, but you may also find that your performance gains are even greater than when you had more training time, because you are now forced to work with a specific plan.

Fiona Lockhart is a Pro Coach for Carmichael Training Systems, Inc. and an accomplished endurance competitor who has several Leadville 100 Mountain Bike race finishes to her credit.

Disclaimer:
The scientific information found on the powerbar.com website is derived from the following sources unless otherwise stated:

American College of Sports Medicine, Sawka MN, Burke LM, Eichner ER, Maughan RJ, Montain SJ, Stachenfeld NS. American College of Sports Medicine position stand. Exercise and fluid replacement. Med Sci Sports Exerc 2007;39:377–390.

American College of Sports Medicine; American Dietetic Association; Dietitians of Canada. Joint Position Statement: nutrition and athletic performance. American College of Sports Medicine, American Dietetic Association, and Dietitians of Canada. Med Sci Sports Exerc 2000;32:2130–2145.

Burke L, Dean V, eds. Clinical sports nutrition. McGraw-Hill Companies, Australia, 2006; 415–453.

Currell K, Jeukendrup A. Superior endurance performance with ingestion of multiple transportable carbohydrates. Med Sci Sports Exerc 2008;40:275-281.

Jeukendrup AE, Moseley L, Mainwaring GI, Samuels S, Perry S, Mann. CH. Exogenous carbohydrate oxidation during ultraendurance exercise. J Appl Physiol 2006;100:1134-1141.

Asker Jeukendrup, Michael Gleeson: Sport Nutrition, An Introduction to Energy Production and Performance, Human Kinetics 2004

Expert Panel:
Trent Stellingwerff PhD, BSc, Senior Research Scientist – Performance Nutrition, Nestlé Research Center
Christopher D. Jensen PhD, MPH, RD Nutrition & Epidemiology Researcher
Tricia L. Griffin RD, CSSD, POWERBAR Sports Nutritionist

Plyometrics is a method of power training that involves jumping and hopping to utilize your own body weight to develop explosive power. Adding plyometrics to your current training program is easy, as it requires minimal equipment and can be done almost anywhere. Plyometrics is not necessarily a new method of training; coaches and athletes have been using these drills for years.

Plyometric exercises include drills like jumping in place, leaping, bounding, and even running and skipping. Plyometrics, or jump training, takes advantage of the stretch reflex in your muscles. You could equate it to stretching a rubber band, then letting it go. The more you stretch the rubber band, the more rapidly it returns and the further it travels. To illustrate how this works, consider the example of jumping from a flat-footed stance. If you try to leap in the air without first crouching down, you cannot get very high. If you instead squat down first, then leap in the air, you can get much higher. By squatting down first you actually put the muscles in your thighs into a stretched condition before you contract them. As a result, you can generate more force from them, which results in a higher leap. If you take this one step further and squat down quickly and immediately jump up, you can get even higher. This is because the faster you stretch the muscle, the quicker it snaps back, generating more power and allowing you to gain more height.

Adding plyometric exercises to your training program can improve your speed and power, as well as help you gain more neuromuscular coordination and balance. For most sports, speed and power are more important than pure strength. Strength is how much force you can generate. Power, on the other hand, is how quickly you can generate that force. Most sports do not require a person to generate maximal force, but instead require a sub-maximal force (being able to move your bodyweight through space very fast) to be generated very quickly. Plyometrics can be the finishing touch to your resistance-training program as you move towards the more specific training for your sport.

Plyometric exercises are very demanding because they involve dynamic, high-force movements through a wide range of motion. This type of training should only be included after you establish a significant base of strength and flexibility, which makes it a great addition to winter training for summer-sport athletes. Generally, an athlete would want to add these kinds of drills after a base conditioning program which not only includes aerobic training and stretching, but also several phases of resistance training. Because of the forces applied to the ligaments and tendons, these types of exercises are generally not advised for athletes with knee or back problems. And for all athletes, they are best performed on a more forgiving surface. Artificial running tracks are good for shock-absorption as well is grass, dirt, and even artificial turf playing fields. However, concrete and asphalt surfaces should be avoided, as they are too harsh for landing.

In designing a plyometrics program you should evaluate what kinds of specific movements your sport requires. Most sports involve action in various planes of movement. Sports like volleyball and basketball call for a lot of vertical (up and down) movement; while sports like running and sprinting are primarily horizontal (forward) action. Other sports like football and soccer require both vertical and horizontal movements but also quite a bit of lateral (side-to-side) movement. Don’t restrict your plyometric training to only the plane you use in your sport, however. Cyclists and runners, for instance, benefit from some lateral exercises because these are muscles and movements not typically challenged during more sport-specific workouts.

Here are a few different types of plyometric exercises.

Jumps in place — This is a vertical jump in which the athlete takes off and lands in the same place. Primarily, the athlete leaps in the air, returns, and quickly rebounds to jump again. These include squat jumps, lunge jumps, and tuck jumps. These exercises are low to moderate in intensity.

Hops — A hop is a forward or lateral movement in which the athlete takes off and lands on one or two feet, but unlike a jump in place, the athlete is moving directionally. Hopping exercises can include bunny hops, two-footed hops up steps, and hopping over cones or small hurdles (either side-to-side or forward and back). Most of these exercises are moderate in intensity.

Bounding — Bounding is often done as exaggerated running-type strides. They maximize time spent in the air while minimizing the time that the foot stays in contact with the ground. Examples include skipping, bounding up stairs and long running strides. These exercises are moderate to high intensity.

Medicine ball throws — These drills work primarily the core and upper body, but also include all the stabilization muscles around the trunk. Tossing a medicine ball to a partner in front of you, or to the side, and even overhead can help develop the muscles around the trunk in a way more specific to most sports than merely doing crunches. These drills can be moderate to high in intensity.

Box drills and depth jumps — These are very demanding drills because they increase the force generated by the athlete by adding an increased gravitational challenge. In depth jumps, an athlete steps off a box, lands, and rebounds as high as possible. In box drills, the athlete can go up and down from one box or boxes of different heights. Intensity is determined by the height of the box and the number of jumps. These exercises are high intensity, and because of the higher risk, should only be part of a supervised training program.

When planning each day’s plyometric training, you need to be careful with volume and intensity. Intensity of each workout is not just determined by the intensity of each drill, but also by how many jumps or foot contacts are performed in each workout. It would be best to start with 2–3 sets of 10 repetitions of a few low- to moderate-intensity exercises. Once you have mastered the easier drills, progress to harder exercises. Because these are very hard workouts, you will need to warm up with 15–20 minutes of aerobic activity and some dynamic stretching before you start your workout. Rest between sets is also important, as most drills require 2–3 minutes' recovery between exercises. Allowing at least 48 hours for full recovery between workouts is also necessary to derive the best benefits from this type of training.

Adding plyometrics to your current training program can help you gain more specific speed and power for your sport. However, with this and any new training program you should consult a qualified trainer to make sure you have proper form to prevent injury and to get the best benefits from doing these types of exercises.

References:
Baechle, Thomas. Essentials of Strength and Conditioning. Human Kinetics, Champaign, IL. 1994. Chu, Donald. Jumping in to Plyometrics. Leisure Press, Champaign, IL. 1992.

Disclaimer:
The scientific information found on the powerbar.com website is derived from the following sources unless otherwise stated:

American College of Sports Medicine, Sawka MN, Burke LM, Eichner ER, Maughan RJ, Montain SJ, Stachenfeld NS. American College of Sports Medicine position stand. Exercise and fluid replacement. Med Sci Sports Exerc 2007;39:377–390.

American College of Sports Medicine; American Dietetic Association; Dietitians of Canada. Joint Position Statement: nutrition and athletic performance. American College of Sports Medicine, American Dietetic Association, and Dietitians of Canada. Med Sci Sports Exerc 2000;32:2130–2145.

Burke L, Dean V, eds. Clinical sports nutrition. McGraw-Hill Companies, Australia, 2006; 415–453.

Currell K, Jeukendrup A. Superior endurance performance with ingestion of multiple transportable carbohydrates. Med Sci Sports Exerc 2008;40:275-281.

Jeukendrup AE, Moseley L, Mainwaring GI, Samuels S, Perry S, Mann. CH. Exogenous carbohydrate oxidation during ultraendurance exercise. J Appl Physiol 2006;100:1134-1141.

Asker Jeukendrup, Michael Gleeson: Sport Nutrition, An Introduction to Energy Production and Performance, Human Kinetics 2004

Expert Panel:
Trent Stellingwerff PhD, BSc, Senior Research Scientist – Performance Nutrition, Nestlé Research Center
Christopher D. Jensen PhD, MPH, RD Nutrition & Epidemiology Researcher
Tricia L. Griffin RD, CSSD, POWERBAR Sports Nutritionist

On December 5, I rode my bike outdoors in Colorado Springs in just shorts and a short-sleeved jersey. After all, it was a bright and sunny, 71-degree day. Then, winter arrived with a fury; by December 12, we’d experienced two snowstorms and a week of temperatures that never exceeded 35 degrees Fahrenheit. All of a sudden, we are indoors riding stationary trainers or running on treadmills and summer seems like a distant memory. It’s always a struggle to stay motivated when training moves indoors, but whether your winter goals are to lose weight or improve performance, here are some simple tips to keep you going:

Tip #1: Make it a threesome.
I’m talking about a training triad: a group of 3 training partners dedicated to meeting at specific times and places to exercise. Why 3 people instead of just a 2-person team of training partners? Things come up, especially at this time of year, but with 3 people involved it’s more likely that at least 2 of you will be able to make it to the vast majority of the workouts. When you just have one training partner, it’s easy for both of you to skip a workout if either one has a schedule conflict.

Tip #2: Join a class.
Consistency is the most important component to a successful exercise program, whether you’re looking to get faster or lose 10 pounds. Group exercise classes can be a great way to keep you moving in the right direction. We host a power training class at CTS twice a week in the winter, and we have proven, published results (Klika, et al. 2007) showing that, on average, participants increase their sustainable cycling power output 12% in just 8 weeks. While a sport-specific class is preferable (like an indoor cycling class for cyclists), yoga, Pilates, Spinning, and other similar classes are good ways to incorporate cross-training while sticking to the routine of exercising regularly. And since you’re paying for it, you’re less likely to skip it for frivolous reasons.

Tip #3: Claim your space.
This applies mostly to cyclists setting up a trainer or rollers at home. Instead of banishing yourself to a dark and dusty corner of the basement or between the cars in the garage, claim some prime real estate in your house. Set up fans so you can stay cool, a TV and DVD player for entertainment or training DVDs, and leave the trainer or rollers set up between sessions. The easier and more convenient it is to get started, the more likely you are to stick to a training schedule.

Tip #4: Have a plan and don’t be afraid to go hard.
You might already have a long-term goal for 2009, but right now it’s a good idea to set a smaller goal you can accomplish by March 1. This gives you something concrete to shoot for in the near future, and it operates as a stepping stone toward your major goal(s) later in the year. And don’t be afraid to really push yourself with hard intervals. The vast majority of athletes have limited time available to train, which means you most likely have plenty of time for recovery during each week. You can increase the intensity of your training, and need to in order to reach your fitness goals and/or target weight, when you have fewer hours to train each week.

Disclaimer:
The scientific information found on the powerbar.com website is derived from the following sources unless otherwise stated:

American College of Sports Medicine, Sawka MN, Burke LM, Eichner ER, Maughan RJ, Montain SJ, Stachenfeld NS. American College of Sports Medicine position stand. Exercise and fluid replacement. Med Sci Sports Exerc 2007;39:377–390.

American College of Sports Medicine; American Dietetic Association; Dietitians of Canada. Joint Position Statement: nutrition and athletic performance. American College of Sports Medicine, American Dietetic Association, and Dietitians of Canada. Med Sci Sports Exerc 2000;32:2130–2145.

Burke L, Dean V, eds. Clinical sports nutrition. McGraw-Hill Companies, Australia, 2006; 415–453.

Currell K, Jeukendrup A. Superior endurance performance with ingestion of multiple transportable carbohydrates. Med Sci Sports Exerc 2008;40:275-281.

Jeukendrup AE, Moseley L, Mainwaring GI, Samuels S, Perry S, Mann. CH. Exogenous carbohydrate oxidation during ultraendurance exercise. J Appl Physiol 2006;100:1134-1141.

Asker Jeukendrup, Michael Gleeson: Sport Nutrition, An Introduction to Energy Production and Performance, Human Kinetics 2004

Expert Panel:
Trent Stellingwerff PhD, BSc, Senior Research Scientist – Performance Nutrition, Nestlé Research Center
Christopher D. Jensen PhD, MPH, RD Nutrition & Epidemiology Researcher
Tricia L. Griffin RD, CSSD, POWERBAR Sports Nutritionist

Having caught the marathon bug, many athletes have the urge to try back-to-back marathons. It’s certainly achievable, whether you just completed your first marathon or your tenth. And while there are very few runners who have the fitness or desire to run marathons on back-to-back days, you can still schedule multiple marathons in a season, as long as you do it right.

The first step to getting ready for your next marathon is recovering quickly and completely from the one you just ran. Immediately following your big run:

1. Drink.
Pack your recovery drink, like POWERBAR® RECOVERY shake, to consume immediately after you finish. Try to store a single serving of the POWERBAR® RECOVERY shake in an empty water bottle prior to your event and store it in bag check. Then at the finish line, grab an extra bottle of water to mix up your recovery drink. Skipping this step is a bad idea and will just prolong your recovery time. Longer recovery time eats into precious training days between events. Within an hour after your finish, sit down to a full meal that’s rich in carbohydrate, contains a moderate amount of protein, and some fat — and keep drinking fluids throughout the night.

2. Hit the pool.
To minimize your post-race soreness and get back to training faster, hop in a pool. The morning after your marathon, find the pool at your hotel and do some aqua jogging. Moving your muscles will increase blood flow to the area and help flush the metabolic waste (muscle breakdown) from your system. You’re going to be stiff and this might not be comfortable, but it helps the soreness go away faster. A word of caution — there is good pain and bad pain. If you’re not sure if what you’re feeling is just soreness or something worse (like an injury, muscle strain, or tendonitis), hold off on the exercise and see a doctor or physical therapist.

3. Bring on the ice.
A little goes a long way. What do I mean? Five minutes in an ice bath will make you feel like a million bucks the day after a hard workout — be it a marathon or a hard training day.

So after you have managed your post-race soreness, what next?

There are a number of ways to judge how much time you should take between marathons. I like to look at a runner’s performance in their most recent marathon as a marker of how much preparation they need before tackling the next one.

Thinking back on your last marathon, you can probably point to a particular mile where the effort to keep going became dramatically harder. Depending on how well trained and rested you were going into it, you may have experienced this shift in effort level at mile 20, mile 12 or maybe even mile 5. Use the following guidelines to help athletes plan the timing of back-to-back marathons.

“It got hard at 20 miles or later.”
If you conquered 20 miles of your marathon feeling strong and on pace, congratulations! Your training paid off, you have a solid aerobic base and you did an excellent job pacing your race. (Everyone gets tired in that last 10K.) If this describes your past marathon, you can be ready to run your next marathon in as little as 4–6 weeks.

“The first half felt fine, but the second half was a struggle.”
If you made it to the halfway point on pace and feeling good, that’s excellent, but you still have work to do. Give yourself 8 weeks before your next marathon. The second half of your last one took a lot out of you, so you’ll need more recovery than someone who held their pace well into the final 6 miles. Then, you’ll also need to focus on developing more aerobic strength so you can hold your pace without digging so deep, and throw in some longer tempo runs as well.

“I suffered all the way.”
If you were struggling by mile 5, you weren’t adequately prepared for your marathon. If you made it to the finish line, hats off to you for your perseverance and courage. Do yourself a favor, though, and take 12 weeks or more to get some significant training under your belt before your next event. Focus on building your aerobic base and gradually building up your weekly mileage so you have the endurance to make your next experience more pleasant.

It’s important, however, to also consider the effects of heat, hydration, nutrition, and pacing issues. If these were the primary cause of your difficulties in your previous marathon, it’s difficult to use your finishing time as a guide for how much training you need before your next event. In this case, your safest bet is to be conservative and take 10–12 weeks to recover, train, and prepare.

Training between marathons
The biggest thing to remember about training for back-to-back marathons is that the first one is actually part of your preparation for the next one. You’re more fit than you were when you began training for your previous marathon. Allow enough time to recover after it and you can pick up your training at a higher level and be ready to go again much sooner.

In the weeks between marathons, focus on tempo work, intervals, and schedule one long endurance run every other week. You don’t have to go and pound out 18- to 22-mile runs each week, but 13- to 16-mile runs that take 2–3 hours are a good idea. Your tempo workouts should be 10–12 miles at 15 seconds faster than your marathon pace, and you can aim for two of these workouts per week.

Next race day: control what you can
I can’t emphasize this enough to my athletes: Focus on things you can control, so you’re better able to deal with circumstances you can’t control. We all face environmental conditions and pacing and nutrition snafus, but the more you focus on what and how often you take in fluids and carbs, and the pace at which you set off to conquer your goals — the more successfully you’ll be able to deal with unforeseen situations like bad weather or harder hills than you imagined.

Abby Ruby is an Senior Coach for Carmichael Training Systems, Inc. She coaches runners, cyclists and triathletes of all ability levels and recently qualified to run the Boston Marathon.

Disclaimer:
The scientific information found on the powerbar.com website is derived from the following sources unless otherwise stated:

American College of Sports Medicine, Sawka MN, Burke LM, Eichner ER, Maughan RJ, Montain SJ, Stachenfeld NS. American College of Sports Medicine position stand. Exercise and fluid replacement. Med Sci Sports Exerc 2007;39:377–390.

American College of Sports Medicine; American Dietetic Association; Dietitians of Canada. Joint Position Statement: nutrition and athletic performance. American College of Sports Medicine, American Dietetic Association, and Dietitians of Canada. Med Sci Sports Exerc 2000;32:2130–2145.

Burke L, Dean V, eds. Clinical sports nutrition. McGraw-Hill Companies, Australia, 2006; 415–453.

Currell K, Jeukendrup A. Superior endurance performance with ingestion of multiple transportable carbohydrates. Med Sci Sports Exerc 2008;40:275-281.

Jeukendrup AE, Moseley L, Mainwaring GI, Samuels S, Perry S, Mann. CH. Exogenous carbohydrate oxidation during ultraendurance exercise. J Appl Physiol 2006;100:1134-1141.

Asker Jeukendrup, Michael Gleeson: Sport Nutrition, An Introduction to Energy Production and Performance, Human Kinetics 2004

Expert Panel:
Trent Stellingwerff PhD, BSc, Senior Research Scientist – Performance Nutrition, Nestlé Research Center
Christopher D. Jensen PhD, MPH, RD Nutrition & Epidemiology Researcher
Tricia L. Griffin RD, CSSD, POWERBAR Sports Nutritionist

Last summer, one of my athletes felt great going into the water at the start of her goal event, a half-Ironman at Buffalo Springs Lake in Lubbock, Texas, only to get stuck behind a pack of slow swimmers. A gap formed between her group and the leaders, but by the time she fought her way into open water, she didn’t have the power to get across to them. And while she ended the day with a new personal record, her experience in the water revealed an opportunity for even more improvement. She needed some surge power and a more aggressive outlook on swimming in the pack.

Pack swimming is a relatively rare occurrence for any athlete, and it’s difficult to replicate in a pool. Sure, you can swim laps right on someone’s feet or even with their hip, but there’s little that compares to being smack in the middle of a few hundred swimmers out in open water. So, without much ability to practice, here are some tips for staying out of trouble:

• Don’t get pushed around at the start: Where you stage for the swim has a lot to do with how crowded you’ll be in the water. Everyone wants to start in the middle of shoreline to get the shortest distance to first buoy, but remember that all those athletes on the sides are going to be converging in towards the middle as soon as the gun goes off. If you’re not fast enough to get out ahead of them, you’ll end up in the most congested swimming environment you can imagine. For my medium-speed swimmers — the ones who are in the first half of the pack coming out of the water, I actually recommend lining up more toward the ends of the shoreline. You’ll be able to catch a draft from the pack, but you’ll have fewer swimmers to one side of you, meaning you’ll have room to move around slow people. Yes, you’ll have a little bit farther to swim, but swimming in better conditions often leads to faster swim times.
• Protect your face: Getting kicked in the face is one of the biggest risks — and the greatest fears — for triathletes. To reduce the risk try swimming “catch-up” style when you’re in the pack. Catch-up is normally a stroke drill where you leave one hand extended in front of you while the other pulls through a complete stroke. When that hand gets back in front of you, you stroke with the other one. In a tight pack environment, it means that one hand is always in front of your head — like an antenna that will intercept a swimmer’s foot before your head does. When you’re in clearer water, you can go back to a conventional stroke.
• Think before you surge: Accelerating in the water to pass another athlete takes a lot of energy, so make sure you’re doing it for the right reason. In the middle of the pack, passing one person isn’t going to take you out of the draft. But, if you’re in a long line of swimmers you run the risk of pulling out to the side, slowing down because of the drag, and then losing positions as you fight to get back in line. The most important time to work hard is right at the beginning of the swim. You’ll burn a lot of energy, but getting into a good position in the pack — near the outside and with a group that swims as fast or a little faster than you can. This will save you energy in the long run because you’ll be able to do more swimming and less battling.

• Warmup (500 yards)
• Drills (400 yards total)
• 3x50 yards catch up
• 3x50 yards kick on side arm out w/fins
• 100 yards sighting drill
• Power interval set (1600 yards)
• 8x200 yards intervals 1–4: pull w/ paddles; intervals 5–8: swim (focus on high elbows and catch)
• Sprint interval set (900 yards)
• 9x100 rotating a 50-yard sprint through the set
• Interval #1: 50 sprint, 50 race pace
• Interval #2: 25 race pace, 50 sprint, 25 race pace
• Interval #3: 50 race pace, 50 sprint
• Repeat 3 times
• Cool down (150 Yards)
• Total yardage: 3550